All the fin­ger-lick­ing flavours you love, but with none of the greasy-hands is­sues

Women's Health (UK) - - CONTENTS -

A healthy twist on the south­ern fried fave


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.


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.


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.


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.


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.


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


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