Hairy recipe: Sticky chicken with coleslaw
A real family favourite that the kids will love. Leave out the chilli if you don’t want it on the spicy side. Serve hot or take to work and eat cold for lunch. We think a large, lightly dressed green salad goes very well but you can also add a small portion of boiled new potatoes if you like. (You’ll need to calculate an extra 88 calories for a 125g portion of new potatoes.)
Prep time: 10 minutes
Cook time: 28 minutes
Calories per serving: 320 calories (Chicken thighs alone = 226 calories per portion. Coleslaw alone = 94 per portion.)
8 boneless, skinless chicken thighs
5 tbsp ketchup
1 tbsp red or white wine vinegar
2 tbsp runny honey
2 tbsp Worcestershire sauce
½ tsp chilli flakes (optional)
flaked sea salt
freshly ground black pepper
¼ white cabbage (roughly 150g)
1 medium carrot
4 spring onions, trimmed
75g reduced fat light mayonnaise
125g fat free natural bio yogurt
Preheat the oven to 200C/fan oven 180C/Gas 6. Line a large baking tray with foil. Place the chicken thighs on a board and carefully trim off as much visible fat as possible with a sharp knife. Season with freshly ground black pepper.
Put the ketchup, cider vinegar, honey and Worcestershire sauce in a medium non-stick saucepan and bring to a simmer over a low heat, stirring constantly.
Remove from the heat and stir in the chicken thighs, turning until thoroughly coated with the sauce. Place on the baking tray and cook in the oven for 15 minutes.
While the chicken is cooking, remove any damaged leaves from the cabbage and cut out the tough central core. Finely slice the cabbage and separate the leaves. Put in a large bowl.
Peel and coarsely grate the carrot and finely slice the spring onions. Add to the carrot and spring onions to the cabbage. Spoon the mayonnaise and yogurt on top and season with lots of freshly ground black pepper. Mix well together.
Remove the chicken from the oven and brush with any of the sauce that has dripped off into the pan. Return to the oven for a further 10 minutes or until the chicken is cooked and the coating is glossy. Serve the chicken hot or cold with the coleslaw and a fresh green salad.