SW recipe: Zesty butterflied chicken

Serves 4
Ready in 40 minutes, plus chilling

Ingredients

  • Pared peel of 1 small unwaxed lemon, plus grated zest of ½ unwaxed lemon to serve
  • 1 tsp sea salt
  • ½ tsp dried chilli flakes, plus extra to serve
  • 1 garlic clove, crushed
  • 1 tbsp chopped fresh rosemary, plus extra to serve
  • 4 skinless and boneless chicken breasts
  • Low-calorie cooking spray

For the potato salad

  • 500g Jersey Royals (or use new or baby potatoes)
  • 3 tbsp warm vegetable stock
  • 2 level tbsp extra-light mayonnaise
  • 4 tbsp fat-free natural
  • Greek yogurt
  • 2 tbsp roughly chopped fresh parsley
  • 2 tbsp roughly chopped fresh mint
  • 6 spring onions, sliced

Method

Preheat the oven to 140°C/fan 120°C/gas 1. Put the lemon peel strips on a baking tray and bake for 15-20 minutes until pale-golden and dry. Using a pestle and mortar or a rolling pin, grind the baked lemon peel and salt together. Stir in the chilli, garlic, rosemary and a little freshly ground black pepper and mix well.

Now ‘butterfly’ the chicken breasts. Hold 1 chicken breast on a chopping board and slice through the middle horizontally until almost cut in half – take care not to go all the way! Open out flat like a butterfly. Repeat with the other breasts and rub the lemon mixture all over the cut sides. Lay flat on 2 plates, cover and chill for at least 1 hour.

Meanwhile, make the potato salad. Cook the potatoes in a saucepan of boiling water over a high heat for 15-20 minutes or until tender. Drain and halve, put them in a bowl and pour over the stock. Toss well and leave to cool – the potatoes will soak up some of the stock while they’re still warm. Mix the mayonnaise and yogurt in a bowl, stir in the herbs and spring onions and season to taste. Add to the potatoes and fold everything together.

Light the barbecue for direct medium heat. Spray the chicken with low-calorie cooking spray and barbecue over direct medium heat for 8-10 minutes or until tender and cooked through, turning once. Or cook on a griddle pan over a medium-high heat. Scatter over the extra lemon zest, chilli and rosemary and serve hot with the creamy potato salad and lots of salad or veg.

 

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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