All the finger-licking flavours you love, but with none of the greasy-hands issues
A healthy twist on the southern fried fave
✘ LOVE ME TENDER
In the original recipe, the chicken is soaked in a sugary brine, but, by using a succulent breast, you can skip this. You’ll cut time and sugar – 12 hours and 25g to be precise. The added bonus? The lite version swerves the deep fat fryer, opting instead for stir-frying. None of the grease, all the flavour.
✘ IT’S OIL RIGHT
Cutting the mayo from the coleslaw is a no-brainer given its high sat-fat content. But the good news is that not all fat is bad for you. The fat in olive oil, for example, is a slimmer’s secret weapon. According to Californian researchers*, monounsaturated fat can promote weight loss by keeping you feeling fuller for longer. Oil up.
✔ SPICE IT UP
The original recipe has a whopping 4g of salt per serving, which is two thirds of your RDA. Swap that with cumin and you’ll still add flavour, but could lose fat, too. Just 1 tsp of cumin powder a day can help you lose an extra 1lb a month*. It all adds up.
✔ WELL SEEDED
Sprinkle on some pumpkin seeds, which are rich in magnesium, a mineral vital for energy production (85 seeds make up 25% of your RDA). Plus, a daily dose of magnesium can reduce symptoms of depression in less than a week*, and help relieve PMT pain*. Triple win.
✔ GO FOR GLOW
This lite recipe provides three of your recommended five daily veg portions – you’re welcome – but, it’s the green pepper you should be particularly grateful for. It’s a source of the vitamin niacin, which widens blood vessels and increases oxygen flow to the skin, plus face-plumping vitamin C*. Now, get a skinful of that.
✔ SEEING RED
The purple hue of the cabbage is thanks to anthocyanins, which, studies show, reduce your cancer risk, fight fat and boost heart health*. The best bit? Red cabbage contains 36 different anthocyanins*. So more disease-fighting pigments for you.
Who: Rob Hobson
You’ll know him as… one of the UK’S foremost nutritionists and co-author of The Detox Kitchen Bible