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Speedy BBQ Chicken
Under 600 calories
Speedy BBQ Chicken

with Wedges and Garlicky Beans

30 min
Difficulty: 2/3
American

Ready in a mere 30 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
Plate
Tongs
Chopping Board
Knife
Spoon
Grill Pan

Tags

Under 600 calories
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

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 on a large baking tray. Drizzle with oil, then season with salt and pepper. Toss to coat, then spread out in a single layer and roast on the top shelf of your oven until golden, 25-30 mins. Turn halfway through cooking.

2
Fry the Chicken

Heat a drizzle of oil in a frying pan on medium high heat. While the pan gets hot, season the chicken with salt and pepper. IMPORTANT: Wash your hands after handling raw meat. Once, hot, lay in the chicken and cook until browned, 4-5 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
Roast the Chicken

Once browned, pop the chicken on a baking tray and roast on the shelf below the potatoes until cooked through, 15-20 mins - don't wash your pan, you still need it! IMPORTANT: The chicken is cooked when no longer pink in the middle. When cooked, remove from your oven, cover with foil and allow to rest for a couple of mins.

4
Make the Sauce

Meanwhile, pop the BBQ sauce, honey and 1 tbsp of water per person into a bowl and stir together.

5
Cook the Beans

Pop your frying pan back on medium high heat (no need to wash it). Add a drizzle of oil and the green beans. Season with salt and pepper. Stir fry until tender and slightly charred, 3-4 mins. Add the shallot and stir fry with the beans until the shallot is soft and golden, 2-3 mins, then add the garlic and stir fry for 1 minute. Pop on your plates and cover with foil to keep warm.

6
Finish and Serve

Remove the pan from the heat and pour in the sauce and stir well. Bring to a bubble and allow the sauce to reduce slightly. Once the chicken is cooked, add it to the pan and roll it in the sauce. Serve on your plates with the beans. Serve the wedges alongside and spoon any remaining sauce in the pan onto the chicken. Enjoy!

Nutrition per serving

482

kcal

Energy (kcal)

2015

kJ

Energy (kJ)

5.9

g

Fat

1.4

g

of which saturates

66

g

Carbohydrate

23.5

g

of which sugars

46.4

g

Protein

0.8

g

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