EVERYDAY EASY
Serves 4
Syns per serving ½
Ready in 1 hour
Ingredients
2 level tsp piri-piri seasoning
4 chicken legs, skin and visible fat removed
Low-calorie cooking spray
1kg floury potatoes, such as Maris Piper or King Edward, cut into chips
1 lemon, cut into wedges, to serve
For the coleslaw:
1 red onion, finely sliced
½ white cabbage, shredded
400g carrots, peeled and grated
10g fresh chives, chopped
200g fat-free natural Greek-style yogurt
½ tsp mustard powder
Method
1 Preheat your oven to 200°C/fan 180°C/gas 6. Rub the piri-piri seasoning over the chicken, then spray with low-calorie cooking spray. Place on a non-stick baking tray and roast for 40 minutes, or until cooked through.
2 Spread the chips on a large, non-stick baking tray in a single layer and spray with low-calorie cooking spray. Place on the shelf below the chicken. Cook for 40 minutes, or until golden, turning halfway.
3 Meanwhile, make the coleslaw by mixing together all the ingredients. Season and set aside so that the flavours can infuse.
4 Place a large, non-stick griddle pan over a high heat until smoking hot. Cook the chicken for 2-3 minutes on their tops, giving them a quarter turn to get the criss-cross griddle marks. Serve 1 chicken leg per person with the chips, coleslaw and lemon wedges for squeezing over.
COOK’S NOTE
If you don’t have a griddle pan, skip the step. The chicken will be cooked after 40 minutes in the oven – the griddling is just for extra flavour
Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.
Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.
Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).
Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.
