Sticky chicken with homemade coleslaw – enjoy a BBQ effect without the cals!

Sticky chicken

This dish is a favourite in our household and helped confirm my status as a ‘have a go cook’ who could occasionally pull off something pretty decent. The ingredients used to make the “sticky sauce” are very clever and help to create a BBQ glaze effect which looks and tastes great when you bring the chicken thighs out of the oven.

Don’t be tempted to cheat and use ‘lighter’ calorie coleslaw from your supermarket. Follow the recipe below and make your own. Trust me, it’s ace, and my family prefer my home-made coleslaw to Tesco. No kid. This fab meal can be enjoyed hot or cold, making it perfect for a summer’s evening and for using leftovers for lunch the next day. Serve with a side green salad if you like. It’s also a steal at under £1.50 per portion.

Dish: Sticky chicken with home-made coleslaw

Book: The Hairy Dieters yellow book

Calories: 272 per portion

Serves: 4

Prep: Approx 15 minutes

Cooking time: Approx 30 minutes

Approx cost per portion: £1.40

Ingredients: For the ‘sticky chicken’ – 8 boneless, skinless chicken thighs, 5 tbsp of tomato ketchup, 1 tbsp red or white wine vinegar, 2 tbsp runny honey, 2 tbsp Worcestershire sauce, ½ tsp dried chilli flakes, freshly ground black pepper.

For the ‘homemade coleslaw’ – 150g white cabbage (finely diced), 75g light mayo, 125g 0% fat-free natural yoghurt, x4 spring onions (finely diced), x1 carrot (finely grated).

Instructions:

Preheat the oven to 200ºC. Line a large baking tray with foil. Place the chicken thighs on a board and carefully trim off as much visible fat as possible. Season with freshly ground pepper. Put the ketchup, vinegar, honey, Worcestershire sauce and dried chilli flakes in a medium non stick saucepan and bring to a simmer over a low heat (stirring constantly). Remove the pan from the heat and stir in the chicken thighs until they are thoroughly coated with the sauce. Place them on the baking tray and cook in the oven for 15 minutes.

Remove the chicken thighs from the oven and brush them with any sauce that his dripped onto the baking tray. Return to the oven for a further 10 minutes until the chicken is cooked and the coating is glossy. Serve the chicken hot or cold.

To make the ‘homemade’ coleslaw, finely chop the white cabbage, grate the carrot, finely dice the spring onions and place into a medium sized plastic bowl. Pour over the light mayo, natural yoghurt and season with ground black pepper. Then use a fork to stir everything thoroughly together. Chill in the fridge while your chicken thighs are baking and enjoy. You’ll never go back to ‘packet’ coleslaw again.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s