Jamie Oliver

Wicked chicken with coleslaw

An easy, cheap light lunch

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Wicked chicken with coleslaw

Serves 4
Cooks In50 minutes plus marinating time
DifficultySuper easy
Nutrition per serving
  • Calories
    585
    29%
  • Fat
    31.9g
    46%
  • Saturates
    10.4g
    52%
  • Protein
    33.9g
    75%
  • Carbs
    28.2g
    11%
  • Sugar
    7.7g
    9%

Of an adult's reference intake

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

Nutrition per serving
  • Calories
    585
    29%
  • Fat
    31.9g
    46%
  • Saturates
    10.4g
    52%
  • Protein
    33.9g
    75%
  • Carbs
    28.2g
    11%
  • Sugar
    7.7g
    9%

Of an adult's reference intake

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

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Ingredients

  • 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
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Method

Homemade coleslaw knocks the socks off shop-bought stuff and is great with these chicken baps.

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.

Tip

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