Kickin Barbecue Chicken
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  • 6 chicken thighs (all visible fat removed, sliced in half
  • 14 tablespoons of a good quality barbecue sauce* (4 syns)
  • 11 cup (240ml) of passata
  • 11 cup (240ml) of chicken stock
  • 11 red onion, sliced
  • 12 cups of baby carrots
  • 11 zucchini (courgette), roughly chopped
  • 11 red pepper, roughly chopped
  • 12 cloves of garlic, crushed
  • 11-2 jalapenos, thinly sliced
  • 11 cup (240ml) of black beans, drained and rinsed
  • 1 Spray oil
  • 1 Salt and Black PepperPreheat oven to 180c or 350f (gas mark 4)
  • 1 Spray a frying pan over a medium high heat with some spray oil
  • 1 Add the chicken and fry until lightly golden. Remove and transfer to an oven proof dish.
  • 1 Spray frying pan with some more spray oil and add the onion and garlic and fry until softened and slightly caramelised.
  • 1 Add to the oven proof dish.
  • 1 Add carrots, zucchini, red pepper, black beans and mix to combine.
  • 1 Whisk together the barbecue sauce, passata and stock and pour this into the dish.
  • 1 Scatter with slices of jalapenos
  • 1 Cover with aluminum foil and place in the oven and bake for approx. 45 mins
  • 1 Then remove foil, higher heat to 200c (400f) gas mark 6 and cook uncovered for another 20 mins.
  • 1 Serve with your choice of sides.
  • 1 This is great with a sprinkling of cheese if you have a spare HEa or a dollop of fat free yoghurt mixed with lemon juice.



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