Kickin Barbecue Chicken
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendly


Extra Easy - 1 syn
WW Smart Points - 5
Ingredients
  • 6 chicken thighs (all visible fat removed, sliced in half
  • 4 tablespoons of a good quality barbecue sauce* (4 syns)
  • 1 cup (240ml) of passata
  • 1 cup (240ml) of chicken stock
  • 1 red onion, sliced
  • 2 cups of baby carrots
  • 1 zucchini (courgette), roughly chopped
  • 1 red pepper, roughly chopped
  • 2 cloves of garlic, crushed
  • 1-2 jalapenos, thinly sliced
  • 1 cup (240ml) of black beans, drained and rinsed
  • Spray oil
  • Salt and Black Pepper
Method
  1. Preheat oven to 180c or 350f (gas mark 4)
  2. Spray a frying pan over a medium high heat with some spray oil
  3. Add the chicken and fry until lightly golden. Remove and transfer to an oven proof dish.
  4. Spray frying pan with some more spray oil and add the onion and garlic and fry until softened and slightly caramelised.
  5. Add to the oven proof dish.
  6. Add carrots, zucchini, red pepper, black beans and mix to combine.
  7. Whisk together the barbecue sauce, passata and stock and pour this into the dish.
  8. Scatter with slices of jalapenos
  9. Cover with aluminum foil and place in the oven and bake for approx. 45 mins
  10. Then remove foil, higher heat to 200c (400f) gas mark 6 and cook uncovered for another 20 mins.
  11. Serve with your choice of sides.
  12. 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.
Notes
All images and content on Slimming Eats are copyright protected.

If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.
Nutrition Information
Serving size: 1 Calories: 272.9 Fat: 4.5g Saturated fat: 1.1g Carbohydrates: 30.9 g Sugar: 12g Sodium: 612.3 mg Fibre: 1g Protein: 27.0 g Cholesterol: 87.2 mg
Recipe by Slimming Eats - Weight Watchers and Slimming World Recipes at http://www.slimmingeats.com/blog/kickin-barbecue-chicken