Here Comes The Sun!

Quick … dust off the flip flops, head for the beach or bring out the barbecues because we are due for a mini-heatwave in the UK this weekend. But the advice from the forecasters is to make the most of the sun while it lasts because it may be short-lived.

I enjoyed my first coffee in the sun this morning and barbecued some chicken for lunch. The recipe was super easy to prepare and I think, after clean plates all round, will become a BBQ favourite in this bariatric household. The chicken didn’t need marinating in this recipe and uses only a few ingredients. You could however put the chicken in the marinade for up to 24 hours, then chill to get ahead. I served with potato wedges just spritzed with low-fat oil spray or mist then baked and some broccoli but a salad would also be great.

The secret to success is in the sticky mix – you need to use a low or reduced sugar type preserve with the chilli and soy sauce. I used Streamline Thin Cut Marmalade for mine and the sweet/citrus mix was perfect for my palate (not over-sweet).

STICKY STREAMLINE CHICKEN

Ingredients

METRIC/US

8 chicken chicken pieces, a mixture of drumsticks and thighs

1 tsp oil

2 shallots or 1 small onion, finely sliced

1 clove garlic, crushed

1 red chilli, seeded and chopped (optional)

4 tbsp reduced-sugar thin cut marmalade or other preserve (I used Streamline Thin Cut Marmalade)

1 tbsp soy sauce

Method

1. Rinse and dry the chicken pieces then put in a large bowl.

2. In a small pan heat the oil, add the shallots or onion and cook gently for 1 minute. Add the garlic and chilli if using and continue to cook until the shallots or onion are soft. Remove from the heat and stir in the marmalade and soy sauce.

3. Pour over two-thirds of the marinade, stirring well to coat the chicken.

4. Cook on the barbecue for 30-35 minutes over medium coals or on a medium heat, turning and basting with the remaining marinade as they cook. The chicken should be sticky and caramelised and cooked all the way through for serving.

SERVES 4

WLS PORTION: 1/2

CALORIES: 230

PROTEIN: 25.9g

CARBOHYDRATE: 12.2g

FAT: 8.3g

Other barbecue ideas for this weekend (and hopefully beyond) include:

Barbecued Alaska Salmon with Wild Rice Salad click here for the recipe