SW recipe: Buffalo chicken with Boston baked beans

SERVES 4 READY IN ABOUT 45 MINUTES, PLUS 6-8 HOURS’ MARINATING TIME

Ingredients:

3 garlic cloves, finely chopped

3 tbsp cider vinegar

1 tbsp paprika

1 tbsp Worcestershire sauce

2 tsp celery salt

6 tbsp tomato puree

2 tbsp hot chilli sauce

1 level tbsp runny honey

Freshly ground black pepper

4 skinless chicken breast fillets, thickly sliced

1 little gem lettuce, leaves separated, to serve

For the slaw:

1 small red cabbage, halved and finely shredded

1 red onion, thinly sliced

2 tbsp fat-free vinaigrette

Juice of 2 limes, plus lime slices to serve

For the beans:

Low-calorie cooking spray (1 cal per spray) 1

onion, finely chopped

2 garlic cloves, finely chopped

415g can Heinz Five Beans

400g can five bean salad, drained

4 tbsp tomato purée

1 bay leaf

1 tsp smoked paprika

1 red chilli, deseeded and finely chopped, plus a little extra to garnish

A handful of fresh flat-leaf parsley, finely chopped, to garnish

Method:

1 For the chicken, put the garlic, vinegar, paprika, Worcestershire sauce, celery salt, tomato puree, hot chilli sauce and honey in a large bowl and season with pepper. Add the chicken and toss well. Cover and chill for 6-8 hours, or overnight if you can.

2 Preheat your oven to 180°C/ fan 160°C/gas 4 and line a baking tray with baking paper. Put the chicken pieces on the tray, reserving the marinade, and bake for 12-15 minutes. Brush with the reserved marinade, toss, then increase the heat to 200°C/fan 180°C/gas 6. Bake for a further 12-15 minutes, or until sticky, tossing a few more times.

3 Put all the slaw ingredients apart from the lime slices in a bowl Season well, cover and set aside for 15-20 minutes.

4 For the beans, place a large pan sprayed with low-calorie cooking spray over a medium heat. Add the onion and garlic and stir-fry for 3-4 minutes. Add all the remaining ingredients apart from the extra chilli and the parsley. Bring to the boil, cover, reduce the heat to medium-low and cook for 12-15 minutes, stirring often, then season well.

5 Arrange the lettuce and chicken on serving plates. Garnish the beans with the chilli and parsley, and the slaw with the slices of lime, and serve alongside. Syns per serving:  Extra Easy I

SAVE ME TIME The beans can be made up to a day in advance. Keep in the fridge arid then heat on the hob until piping hot before serving

Ultimate Slimming Tips!

Slimming Tip 1 – Don’t go hungry
If you are hungry you need to eat. Depriving your body of food will just see you miserable and maybe even grabbing the high fat, high sugar foods instead. And that’s really not going to help.

Slimming Tip 2 – Fill up on Super Slimming Foods 
Now no food has the power to actually slim you down, but the foods with the least calories for the most amount of filling power will cut your calorie intake without you even realising.
These foods what to take priory over other foods, by filling your plate with at least 1/3 of the Super Slimming Foods will see the lbs literally drop off.

Slimming Tip 3 – Plan Plan Plan
Fail to plan is planning to fail. Make a solid plan not only for the foods and meal you are going to enjoy but also what might get in your way. If you know you have a night out, that’s fine, just plan… What food will you order? What drinks will you order? And stick to your plan for amazing weight losses.

With so many slimming world meals that can be adapted to your lifestyle. From batch cooking and making the most of your time by using the slow cooker. Our aim is to develop healthy recipes that can fit into any diet you are following. With a strong emphasis on budget family meal recipes with a good dollop of motivation and self-belief.

 

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