Muscle & Fitness UK – July 2019

NUTRITION

98 MUSCLE & FITNESS/JULY 2019

BBQ CAJUN CHICKEN WITH

SEEDY SLAW

These cajun chicken thighs are a tasty, easy and super healthy

BBQ staple, perfect for summer evenings in the garden. If you

have time to marinate them all day, then the spices really come

alive. Finished on the BBQ for those lovely charred edges and

served with a light seedy slaw, this meal is feel good all round.

Top level health statistics, per serving (two chicken thighs and

a serving of slaw)

INGREDIENTS

SERVES 3 (IF HAVING TWO THIGHS PER PERSON)

Marinated chicken thighs

3 tsp The Gym Chef Cajun Seasoning

6 boneless chicken thigh fillets

6 tbsp low fat natural yoghurt

2 tsp fresh mint, finely chopped

1 tbsp olive oil

SEEDY SLAW

⅓ of a red cabbage, finely sliced

3 carrots, ribboned or finely sliced into strips

3 tsp pumpkin seeds

1 tsp sesame seeds

1½ tbsp white wine vinegar

Seeds from half a pomegranate

METHOD

1. Add chicken thighs and the marinade ingredients to a freezer
   bag and combine throughly. Leave to marinate for at least one
   hour but ideally throughout the day.


2. After you’ve left the marinade for as long as possible, heat
   the oven to 180ºC. Once up to temperature, place the chicken
   on a baking tray and cook for 10 minutes.


3. While the chicken is cooking, slice the cabbage, ribbon the
   carrot (try using a vegetable peeler for thin strips) and extract
   the seeds from the pomegranate. Combine with the white wine
   vinegar. Toast the seeds in a pan to get a lovely nutty flavour
   and leave to cool. Once cooled, add to the slaw.


4. After 10 minutes, remove the chicken from the oven and
   transfer to a BBQ to finish. They should only need five to seven
   minutes either side and will begin charing at the edges. Check
   the thighs are cooked through thoroughly before eating.


5. Serve the slaw and chicken together and sprinkle with any
   left over mint or pomegranate seeds.


6. Enjoy!

PREPARATION TIME: 10 minutes Chicken marinade: At least

1 hour Cooking time: 25 minutes

THE MACROS

239 26g

CALORIES PROTEIN

11g 12g

C A R B S FAT