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Speedy BBQ Chicken
Under 600 calories
WeightWatchers
Speedy BBQ Chicken

with Wedges and Garlicky Beans

35 min
Difficulty: 2/3
American

Ready in a mere 35 minutes, our speedy BBQ chicken lives up to its name. The highlight of this dish is the sauce, which is made with BBQ sauce and honey for a sweet and smoky flavour that’s perfect with chicken. Served with golden and crispy potato wedges and sauteed garlicky green beans, the beauty of this recipe is in the simplicity. There’s no fuss to this dish, just fresh, stand-out flavour.

Utensils

Baking Tray
Bowl
Garlic Press
Lid
Grill Pan

Tags

Under 600 calories
WeightWatchers
Ingredients
Potatoes

Potatoes

450

British Chicken Breasts

British Chicken Breasts

2

Green Beans

Green Beans

150

Echalion Shallot

Echalion Shallot

1

Garlic Clove

Garlic Clove

1

BBQ Sauce

BBQ Sauce

64

Honey

Honey

15

Water for the Sauce

Water for the Sauce

50

Preparation
1
Cook the Wedges

Preheat your oven to 200°C. Chop the potatoes into 2cm wide wedges (no need to peel). Pop the wedges onto a large baking tray. Drizzle with oil, season with salt and pepper then toss to coat. Spread out in a single layer. TIP: Use two baking trays if necessary. When the oven is hot, roast on the top shelf until golden, 25-35 mins. Turn halfway through.

2
Fry the Chicken

Heat a drizzle of oil in a frying pan on medium-high heat. Season the chicken with salt and pepper. IMPORTANT: Wash your hands after handling raw chicken and its packaging. Once hot, lay the chicken into the pan and cook until browned, 3-5 mins each side. While the chicken cooks, trim the green beans. Halve, peel and thinly slice the shallot. Peel and grate the garlic (or use a garlic press).

3
Get Ready to Roast

Once browned, pop the chicken onto a baking tray and roast on the middle shelf of your oven until cooked through, 15-20 mins - set your pan aside for later. When cooked, remove from your oven, cover with foil and allow to rest for a couple of mins. IMPORTANT: The chicken is cooked when no longer pink in the middle.

4
Make the Sauce

Meanwhile, pop the BBQ sauce, honey and water for the sauce (see ingredients for amount) into a small bowl and stir together. TIP: If your honey has hardened, pop it in a bowl of hot water for 1 min.

5
Stir-Fry the Beans

Pop your (now empty) frying pan back on medium-high heat with a drizzle of oil. Once hot, add the green beans and shallot. Stir fry until the beans start to char and the shallot has softened, 2-3 mins. Stir in the garlic, turn the heat down to medium and cook for 1 min. Then add a splash of water and immediately cover with a lid or some foil. Allow to cook until the beans are tender, 4-6 mins. Transfer to your plates and drain any excess water.

6
Finish and Serve

Pour the BBQ sauce into the (now empty) pan, stir well, then bring back to a bubble and allow to reduce slightly. Add the chicken to the pan and spoon the sauce all over. Serve the BBQ chicken on your plates with the beans and wedges alongside. Spoon any remaining sauce from the pan over the chicken. Enjoy!

Nutrition per serving

456

kcal

Energy (kcal)

1910

kJ

Energy (kJ)

3

g

Fat

1

g

of which saturates

62

g

Carbohydrate

16

g

of which sugars

45

g

Protein

0.62

g

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