4 CHICKEN DINNERS
ideas for one of your weeknight Four staples
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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.
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