Barbecue-style chicken ‘n’ coleslaw recipe

This classic American dish is surprisingly low in calories and saturated fat.
tried and tested
Barbecue-style chicken ‘n’ coleslaw

Ingredients

    330ml can cola
    200g passata
    15g fresh ginger, grated
    1 large garlic clove, crushed
    2 tbsp Worcestershire sauce
    1 tbsp dark soy sauce
    1½ tbsp cider vinegar
    1 tbsp light muscovado sugar
    4 skinless chicken breasts, cut into 3cm chunks
    2 red peppers, cut into 3cm chunks
    Lime wedges, to serve

For the coleslaw

    100g fat-free yogurt
    1 tsp caster sugar
    1 tsp Dijon mustard
    1 tbsp cider vinegar
    1 large carrot, grated
    100g radishes, coarsely grated
    4 spring onions, thinly sliced on the diagonal
    3 celery sticks, thinly sliced on the diagonal

Method

    1. Soak 12 wooden skewers in water. Meanwhile, put the cola, passata, ginger, garlic, Worcestershire sauce, soy sauce, vinegar and sugar in a large, non-stick saucepan. Bring to the boil and cook for 15-20 minutes, until the sauce has thickened. Season and cool. When cool, add the chicken and coat in the sauce. (If you have time, marinate in the fridge overnight.)
    2. Meanwhile, for the coleslaw, whisk together the yogurt, sugar, mustard and vinegar in a large bowl. Add the carrot, radishes, spring onions and celery. Mix together and season well.
    3. Preheat the barbecue or grill to medium. (If you have a charcoal barbecue, light it 30 minutes before you’re ready to cook.)
    4. Thread the chicken and pepper pieces alternately onto the skewers. Season and barbecue or grill for 10 minutes, turning halfway, until the chicken is cooked through.
    5. Serve the chicken skewers with the coleslaw and lime wedges to squeeze over.

Nutritional info

Per serving: 296kcals, 2.4g fat (0.7g saturated), 41g protein, 28.6g carbs, 22.6g sugars, 1.3g salt

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Chicken, pancetta and bean stew with sage recipe

A rustic Italian stew recipe that, with the first mouthful, will transport you to an Umbrian cucina.
tried and tested
Chicken, pancetta and bean stew with sage

Ingredients

3 tbsp olive oil
140g pancetta cubes
1 white onion, finely chopped
6-8 chicken thighs on the bone, with skin
1 tbsp plain flour, seasoned
200ml white wine
300ml chicken stock, hot
400g tin haricot beans, drained, rinsed
Small handful fresh sage leaves
2 tbsp double cream

Method

1. Heat 1 tbsp of the oil in a large casserole. Add the pancetta and fry until crisp. Use a slotted spoon to transfer to a bowl. Add the onion to the casserole and cook until soft. Add to the bowl with the pancetta.
2. Dust the chicken thighs in the flour. Add another 1 tbsp oil to the casserole, increase the heat and fry the chicken until golden all over.
3. Return the onion and pancetta to the casserole along with the wine and bubble until reduced by two-thirds. Pour in the hot stock, bring to the boil, cover and simmer for 20 minutes. Add the beans and simmer, uncovered, for another 10 minutes until the chicken is cooked through.
4. Meanwhile, heat the remaining oil in a frying pan over a medium heat and fry the sage leaves until crisp. Drain on kitchen paper. Stir the cream into the stew. Season. Serve, garnished with the crispy sage.

Nutritional info

Per serving: 541kcals, 26.3g fat (8.1g saturated), 51.2g protein, 18.5g carbs, 2.5g sugar, 2g salt
Chef's tip

You can save money by buying a whole chicken instead of thighs and jointing it into 8 pieces.

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