A Quick and Simple Family Supper

 

At this time of year, when it seems everyone needs or wants some of your time, it’s good to have a recipe or two that can be prepared ahead for a quick and simple family supper. This is one I particularly like because the chicken thighs can be left in their marinade in the refrigerator for up to 24 hours and the result is a most flavoursome dish. I often prepare in the morning before going out for the day but have also made the night before with great results. That said, you could could make in the evening but do allow a minimum of 20 minutes marinating time to get a great flavour.

 

I used chicken thighs with their skins still on and the nutritional stats below show this but you can use skinless thighs to reduce the fat content, just remember the thighs won’t crisp and brown as well as those in the image above. It’s a delicious dish to serve with baby new potatoes but also gorgeous with couscous mixed with finely chopped coriander/cilantro, mint and chopped dried soft apricots.

 

MARINATED BAKED CHICKEN WITH SHALLOTS AND PEPPERS

Ingredients

METRIC/US

8 chicken thighs

150 ml/2/3 cup low-fat natural yogurt

2 tbsp harissa paste

salt and freshly ground black pepper

12 shallots, peeled

1 packet mixed peppers/capsicums, red, yellow and green, quartered, de-seeded and cored

low-fat cooking spray or mist

 

METHOD

1.  Make deep cuts into the skin of the chicken thighs so that the marinade can penetrate. 

2.  To make the marinade, mix the yogurt with the harissa paste and salt and pepper to taste. Spoon over the chicken, toss to coat, cover and leave in the refrigerator to marinate for up to 24 hours.

3.  When ready to cook preheat the oven to 200 C/400 F/gas mark 6.

4.  Place the chicken in a single layer in an ovenproof dish or roasting pan. Add the shallots and peppers/capsicums and spritz with a little low-fat spray or mist. Bake in the oven for about 35 minutes until the chicken is golden, cooked through and the vegetables are nicely roasted. Serve hot.

 

SERVES 4

WLS PORTION: 1/2

 

CALORIES PER PORTION: 305

PROTEIN: 26.6g

CARBOHYDRATE: 14.9g

FAT: 8.7g (reduce further by removing the skin before or after cooking)

 

Image courtesy of www.ukshallot.com