Wicked chicken with coleslaw

Chicken and Coleslaw

Serves 4

  • 4 higher-welfare chicken thighs

  • 1 lemon

  • 1 red chilli, halved, deseeded and thinly sliced

  • 2 cloves garlic, crushed

  • sea salt

  • freshly ground black pepper

  • 4 fresh rolls, halved

  • For the coleslaw

  • 2 carrots

  • 1 small white cabbage, outer leaves torn off, cut into 4 wedges

  • 1 small onion, peeled and very finely sliced

  • 2 tablespoons fat-free natural yoghurt

  • 1 tablespoon grainy mustard

  • sea salt

  • freshly ground black pepper

  • 1 handful rocket

Preheat your oven to 200ºC/400ºF/gas 6. Mix the chicken with the zest and juice of the lemon, the sliced chilli and the garlic, and season with salt and freshly ground black pepper. Cover and leave to marinate for half an hour.



Peel the carrots, throw away the peel and then keep stripping until you get a pile of carrot ribbons. Slice the cabbage as finely as you can with a sharp knife. Place the carrot and cabbage in a bowl with the sliced onion, the yoghurt and the mustard. Mix well and season with salt and freshly ground black pepper.



Place the chicken thighs on a tray, skin side up, and bake in the oven for 30 minutes or until the skin is crispy and the meat's cooked through.



Take the chicken thighs out of the oven, leave to cool slightly until you can handle them and then pull the bone out of the middle (you might need a little knife to do this). Toast the halved rolls under a hot grill or in the oven, and fill with rocket salad and a chicken thigh. Serve with the coleslaw and tuck in!



Tip: If you don't like the idea of cutting out the bone, buy your chicken thighs ready boned.

Nutritional Information

Wicked chicken with coleslaw

An easy, cheap light lunch

More Mains recipes >
0 foodies cooked this
Homemade coleslaw knocks the socks off shop-bought stuff and is great with these chicken baps
Serves 4
50m (plus marinating time)
Super easy
Print this recipe
Method



Preheat your oven to 200ºC/400ºF/gas 6. Mix the chicken with the zest and juice of the lemon, the sliced chilli and the garlic, and season with salt and freshly ground black pepper. Cover and leave to marinate for half an hour.

Peel the carrots, throw away the peel and then keep stripping until you get a pile of carrot ribbons. Slice the cabbage as finely as you can with a sharp knife. Place the carrot and cabbage in a bowl with the sliced onion, the yoghurt and the mustard. Mix well and season with salt and freshly ground black pepper.

Place the chicken thighs on a tray, skin side up, and bake in the oven for 30 minutes or until the skin is crispy and the meat's cooked through.

Take the chicken thighs out of the oven, leave to cool slightly until you can handle them and then pull the bone out of the middle (you might need a little knife to do this). Toast the halved rolls under a hot grill or in the oven, and fill with rocket salad and a chicken thigh. Serve with the coleslaw and tuck in!

Tip: If you don't like the idea of cutting out the bone, buy your chicken thighs ready boned.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 585
    29%
  • Carbs 28.2g
    11%
  • Sugar 7.7g 9%
  • Fat 31.9g 46%
  • Saturates 10.4g 52%
  • Protein 33.9g 75%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 4 higher-welfare chicken thighs

  • 1 lemon

  • 1 red chilli, halved, deseeded and thinly sliced

  • 2 cloves garlic, crushed

  • sea salt

  • freshly ground black pepper

  • 4 fresh rolls, halved

  • For the coleslaw

  • 2 carrots

  • 1 small white cabbage, outer leaves torn off, cut into 4 wedges

  • 1 small onion, peeled and very finely sliced

  • 2 tablespoons fat-free natural yoghurt

  • 1 tablespoon grainy mustard

  • sea salt

  • freshly ground black pepper

  • 1 handful rocket