Name: Kickin Barbecue Chicken
Prep time: 10 min
Cook time: 1 h 10 min
Total time: 1 h 20 min
Yield: 4
Cuisine: American
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

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This dish kind of came about as a bit of throw together of ingredients.

It was close to dinner time and nothing was prepared. I had some chicken thighs in the fridge to be used and also some jalapeno peppers from a chilli I made a few days before. Combined with some vegetables and a tin of black beans, it was a delicious meal.

I have made this several times now and usually serve it with either some steamed rice or my perfect syn free fries.

It has quite a bit of a kick to it with the chopped jalapenos, but also a sweetness from the barbecue sauce and passata. If you have a Healthy Extra spare, it would be great topped with a little cheddar and even some fat free yogurt or sour cream (for a few syns).

This is also a perfect dish for freezing and is gluten and dairy free.

Kickin Barbecue Chicken

Yield: 4

Prep Time: 10 minutes

Cook Time: 1 hour 10 minutes

Total Time: 1 hour 20 minutes

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

Instructions

Preheat oven to 180c or 350f (gas mark 4)
Spray a frying pan over a medium high heat with some spray oil
Add the chicken and fry until lightly golden. Remove and transfer to an oven proof dish.
Spray frying pan with some more spray oil and add the onion and garlic and fry until softened and slightly caramelised.
Add to the oven proof dish.
Add carrots, zucchini, red pepper, black beans and mix to combine.
Whisk together the barbecue sauce, passata and stock and pour this into the dish.
Scatter with slices of jalapenos
Cover with aluminum foil and place in the oven and bake for approx. 45 mins
Then remove foil, higher heat to 200c (400f) gas mark 6 and cook uncovered for another 20 mins.
Serve with your choice of sides.
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

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