Ready in 1 hour, plus marinating
8 skinless, bone-in chicken thighs, visible fat removed
600g new potatoes, scrubbed
2 red peppers, deseeded and cut into bite-size chunks
2 yellow peppers, deseeded and cut into bite-size chunks
2 large red onions, cut into thick wedges
200ml hot chicken stock
1 lemon, cut into wedges
Low-calorie cooking spray
Little gem lettuce leaves, to serve
For the piri-piri marinade:
4-6 red chillies, finely chopped
4 garlic cloves, crushed
1 small onion, finely chopped
4-5 fresh thyme sprigs, leaves picked, plus a few sprigs to serve
1 tsp dried oregano
1 tsp ground cinnamon
2 tbsp tomato purée
2 tbsp red wine vinegar
2 tbsp Worcestershire sauce
1 tbsp sweet smoked paprika
1 Put all the marinade ingredients into a small food processor. Whizz to a paste, then tip into a wide glass or stainless-steel bowl. Make 2-3 deep slashes in each chicken thigh using a sharp knife. Add the chicken to the bowl and toss to coat. Cover and leave to marinate in the fridge for 30 minutes, or overnight.
2 Boil the potatoes for 5 minutes, then drain well and set aside. Preheat your oven to 200°C/ fan 180°C/gas 6.
3 Put the potatoes, peppers and red onions in a large, non-stick roasting tin. Add the stock, season and toss to coat. Nestle the chicken thighs among the veg with the lemon wedges, spooning over any remaining marinade. Spray with low-calorie cooking spray and roast for 40-45 minutes, stirring the veg and turning the chicken halfway, or until the chicken is cooked through. Scatter over the extra thyme sprigs and serve with the lettuce.
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.
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