4 CHICKEN DIN­NERS

ideas for one of your week­night Four sta­ples

Easy Cook - - CONTENTS - Lime mar­malade chicken

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Serves 4 Prep 10 mins Cook 1 hr £2.19 a por­tion 574 kcals, 34g fat, 13g sat. fat, 5g su­gar

I PGY RQVCVQGU VJKEMN[ UNKEGF NGPIVJYC[U 2 tbsp olive oil 8 chicken thighs, skin on and bone in

I EJGTT[ VQOCVQGU 100g black olives ½ small pack oregano leaves 200g pack feta, crum­bled into

chunks 2 tbsp red wine vine­gar

1 Heat oven to 200C/180C fan/ gas 6. Put the potatoes in a roast­ing tin and driz­zle with half the oil. Sit the chicken thighs on top, driz­zle over the re­main­ing oil and sea­son. Roast in the oven for 30 mins.

2 Add the cherry toma­toes, olives, oregano leaves and feta, then driz­zle with the red wine vine­gar. Re­turn to the oven for another 25-30 mins un­til the chicken is cooked through and golden. Serve im­me­di­ately.

Lime mar­malade chicken

Serves 4 Prep 10 mins Cook 50 mins £1.80 a por­tion 466 kcals, 30g fat, 7g sat. fat, 16g su­gar

8 skin-on chicken thighs 2 tbsp oil 100g lime mar­malade 2 gar­lic cloves, crushed TGF EJKNNK ƂPGN[ EJQRRGF FGUGGFGF KH [QW FQPoV like it hot 1 tsp ground all­spice ½ tsp dried oregano sweet potato wedges, lime wedges and salad, to serve (op­tional)

1 Heat oven to 200C/180C fan/ gas 6. Put the thighs in a roast­ing tin and roast for 30 mins.

2 Mean­while, mix the oil, mar­malade, gar­lic, chilli, all­spice, oregano and some sea­son­ing to make a mari­nade. Re­move the thighs from the oven and brush all over with the mari­nade. Re­turn to the oven and roast for another 20 mins un­til crisp and golden. Serve with some sweet potato wedges, lime wedges and salad, if you like.

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Serves 4 Prep 5 mins Cook 50 mins £1.76 a por­tion 450 kcals, 35g fat, 7g sat. fat, 12g su­gar 1 tbsp olive oil 1 small onion, chopped

ICTNKE ENQXG ƂPGN[ EJQRRGF 1 red chilli, de­seeded and ƂPGN[ EJQRRGF VDUR OCPIQ EJWVPG[ 1 tbsp Worces­ter­shire sauce

VDUR OC[QPPCKUG 8 chicken thighs, skin on and

bone in green salad, to serve 1 Heat oven to 200C/180C fan/gas 6. Heat the oil in a fry­ing pan over a medium heat and cook the onion, gar­lic and chilli for a few mins un­til soft­ened. Stir in the chut­ney, Worces­ter­shire sauce and may­on­naise. Taste and sea­son.

Jerk chicken

Serves 4 Prep 15 mins Cook 50 mins £1.85 a por­tion 271 kcals, 20g fat, 8g sat. fat, 1g su­gar

2 tbsp jerk sea­son­ing 4 tbsp co­conut cream 1 green chilli, de­seeded

and chopped 2 spring onions, chopped VJ[OG URTKIU NGCXGU RKEMGF plus ex­tra to serve 2 gar­lic cloves, crushed 1 tbsp grated gin­ger zest and juice 1 lime 8 chicken thighs, skin on

and bone in cooked rice & peas, to serve

1 Heat oven to 200C/180C fan/gas 6. With a stick blender or in the small bowl of a food pro­ces­sor, whizz to­gether the jerk sea­son­ing, co­conut cream, green chilli, chopped spring onions, thyme leaves, gar­lic and gin­ger. Stir in the lime zest and juice, and sea­son to taste.

Ar­range the chicken on a foil-lined bak­ing tray and spoon over the chut­ney mix­ture. Roast the chicken in the oven for 40- 45 mins un­til cooked through and sticky. Serve with a green salad.

Slash the chicken thighs down to the bone a cou­ple of times, then smear over the jerk paste. Roast in the oven for 45-50 mins un­til golden brown and cooked through. Sprin­kle over a lit­tle more thyme and serve with rice & peas on the side, if you like.

South African chut­ney chicken Jerk chicken Greek-style roast chicken Cut out &keep

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