Tag Archives: extra easy

Zingy chicken tray bake

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A staple in our house – you can substitute the vegetables depending on what you have in the house!

Serves 4

Syns – 1/2 syn per serving

What you’ll need:

1 red onion, cut into large wedges

1 butternut squash, peeled, deseeded and cut into chunks

1 red pepper, deseeded and cut into chunks

1 yellow pepper, deseeded and cut into chunks

1 large courgette, trimmed, halved lengthways and cut into chunks

3 large garlic cloves, unpeeled

low calorie cooking spray

8 skinless and boneless chicken thighs, all visible fat removed

1 tbsp all-purpose seasoning

1 lemon

2 level tsp wholegrain mustard

Method:

1. Pre-heat the oven to 220 c / Fan 200 c / Gas 7

2. Coat the chicken in the seasoning.

3. Put the onion, squash, peppers and courgettes in a large roasting tray and season with salt and pepper. Add garlic cloves and spray with low calorie cooking spray. Add the chicken on top of the vegetables and roast for 25 minutes.

4. Remove garlic cloves and pop the flesh from their papery skins. Mash with a fork and mix with lemon zest and juice and mustard. Spoon over the chicken and vegetables and return to the oven for 10 mins.

5. Check chicken is throughly cooked and serve hot with rice and vegetables.

 

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‘Brown-down’ jerk chicken

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This is my favourite slimming world dish. Takes a bit of effort but perfect for the weekend!

Serves 4 people

Syns – 1 1/2 per serving (Extra easy)

Time – about 40 minutes plus marinating time

What you’ll need:

4 skinless boneless chicken thighs

Frylight

2 level tbsp granulated sugar

Juice of 2 limes , plus 1 lime halves (to serve)

For the marinade:

1 tbsp jerk seasoning

2 garlic cloves, finely chopped

6 spring onions, cut into approx 1 cm lengths

A handful of fresh thyme, leaves picked

1 tbsp dark soy sauce

1/4 red chilli, deseeded and finely chopped

How to make it:

1. In a shallow dish, mix together the marinade ingredients. Add your chicken and coat well. Cover and chill in the fridge for a minimum of 30 mins (overnight if you can!)

2. Preheat your oven to 190 degrees C / fan 170 C / gas 5. Line a baking tray with baking paper. Scrape the marinade off the chicken and reserve, then spray meat with frylight.

3. Place a frying pan over a medium-high heat. Cook the chicken for 3-4 minutes on each side, until browned. Transfer to the baking tray in a single layer and bake for 10 minutes. Spoon over the reserved marinade and bake for 15 more minutes or until the chicken is cooked

4. Spray  a frying pan with frylight and place over a low heat. Add the sugar and 1 tbsp water and cook for a few minutes, drawing a spoon through the mixture every 20 seconds, but not stirring until the sugar dissolves and turns brown. Turn up the heat to medium and boil the mixture until it bubble and turns dark brown. Immediately add the lime juice and hot cooked chicken, stir and cook for 30 seconds more.

5. Serve with rice and vegetables of your choice. Enjoy!

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