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meat and fish | seriously easy bbq chicken

Serves 2 (allowing 2 pieces of chicken per person)

Admittedly, this is not the healthiest of meals in terms of its sugar content, especially if you are using bought ketchup, but it's certainly one of the quickest and is still better than a processed meal. If you can make your own ketchup, so much the better, if not - you know, although we're huge advocates of using and eating as much fresh unprocessed food as possible, there are bigger things to beat yourself about than eating the occasional bbq chicken thigh that uses bought ketchup.

Wheat free, dairy free, nut free version...

Ingredients...

Optional:

Method...

  1. Heat oven to 170ºC.
  2. Seal the chicken on each side for a few minutes.
  3. Then tranfer to an ovenproof dish, cover with foil and bake for 10 minutes.
  4. Meanwhile mix Worcestershire sauce, sugar and ketchup in a bowl.
  5. After the 10 minutes, take out of the oven and discard the foil.
  6. Smear the thighs with the sauce.
  7. Replace in the oven for 10 minutes.

Maybe serve with...

Great served on a bed of rice, or with potato wedges, salads etc. If you have a big enough baking tray, you can always mix potato wedges or par-boiled baby potatoes in with the chicken

For those able to eat fish ...

As yet, I haven't transferred this one to fish - but if you have a go and it works, let us know!

For those able to eat wheat...

You can always serve these on a bed of cous cous instead of potatoes. Or, take the meat off the bones and put into pitta pockets with salad or make fajitas.

If you have chicken leftover, see the fajita feast, quick chic salmon, sizzling stir-fried beef or mango and rice pepper boats.


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