By Nicola Dewey The 1:1 Diet Consultant
STEP 3/4 Peri-Peri Chicken, Takeaway style
8 steps
Prep:20minCook:35min
Updated at: Thu, 17 Aug 2023 13:38:28 GMT
Nutrition balance score
Great
Glycemic Index
48
Low
Glycemic Load
27
High
Nutrition per serving
Calories517.9 kcal (26%)
Total Fat19.4 g (28%)
Carbs56 g (22%)
Sugars20.5 g (23%)
Protein34.1 g (68%)
Sodium878 mg (44%)
Fiber11.9 g (42%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
300gsweet potatoes
1 Sprayoil
1 Tbsppaprika
½ tspcayenne
1 tspgarlic powder
3 sprigsrosemary
3 sprigsthyme
1 Tbsphot chilli sauce
0.5lemon
zest and juice
2garlic cloves
crushed
2 x 125gchicken breasts
skinned and boned
sea salt
freshly ground black pepper
100gwhite cabbage
or mixed red and white, thinly shredded
2carrots
grated
4spring onions
chopped
1red apple
cored and diced
1 Tbspwalnuts
chopped
4 Tbspparsley
chopped
3 Tbsplight mayonnaise
lighter than
0.5lemon
juice of, small
Instructions
Step 1
Preheat the oven to 200°C, gas mark 6.
Step 2
Scrub the sweet potatoes (don’t peel them) and cut into wedges. Spray them lightly with spray oil and sprinkle the paprika, cayenne, garlic powder and plenty of black pepper over the top.
Step 3
Put the sweet potatoes in a roasting pan and scatter the rosemary and thyme over them. Add a few sea salt crystals and bake in the preheated oven for 25–35 minutes until crisp and golden brown.
Step 4
Meanwhile, make the coleslaw: mix together the cabbage, carrots, spring onions, apple, walnuts and parsley. Gently stir in the mayonnaise and lemon juice and season to taste with salt and pepper.
Step 5
Mix together the hot chilli sauce, lemon zest and juice and garlic in a bowl. Add the chicken breasts and turn them in the marinade until they are coated all over.
Step 6
Lightly spray a griddle pan or non-stick frying pan and cook the chicken over a medium to high heat for about 15 minutes, turning halfway through, until golden brown and cooked right through.
Step 7
Serve the peri-peri chicken with the hot sweet potato wedges and the coleslaw.
Step 8
If you want to enjoy this on Step 5, use 400g sweet potatoes and add 2 teaspoons of mixed seeds (e.g. sunflower, pumpkin, flaxseed) to the coleslaw to make it more crunchy.
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