5:2 Fast Cook exclusive: Fast Day chicken with 2 delicious sides

By Mimi Spencer

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Fast Day chicken with gremolata and green beans

Fast Day chicken with gremolata and green beans

SERVES 4

4 skinless chicken thighs, scored

200g low-fat natural yoghurt

2 tbsp masala paste

2 garlic cloves, crushed

salt and pepper

small handful of coriander, chopped

zest and juice of a lime

FOR THE RAITA

200g low-fat natural yoghurt

1 cucumber, peeled, halved, deseeded and sliced

fresh mint leaves

squeeze of lemon

salt and pepper

TO SERVE

lime zest

coriander

Calories per portion: 221


● Preheat oven to 200C/180C fan/gas 6. Combine the chicken with the yoghurt, masala paste, garlic, seasoning, chopped coriander, lime juice and zest in a bowl. Set aside in the fridge to marinate for 30 minutes or more if you have time. Place the chicken in a small roasting pan and bake for 20 minutes or until cooked.

● Combine the raita ingredients and serve alongside the chicken, topped with more lime zest and a scattering of coriander leaves.

FAST DAY TIP You may want to cook the chicken with its skin on to retain juice and flavour, but don’t eat it. I prefer to remove most of the skin before marinating to get the flavour well absorbed into the meat.

OR TRY THIS The masala yoghurt marinade also works well with a whole chicken: slash the meat and massage in the yoghurt then leave overnight. Cook in a preheated oven at 200C/180C fan/gas 6 until juices run clear (1-1½ hours).


...or with gremolata and green beans

Calories per portion: 140

Gremolata is a vivid green Italian sauce, traditionally served with osso bucco, and is a great way to pimp up any plain grilled or seared meat or fish. Finely chop a generous handful of flat-leaf parsley and combine in a small bowl with 1 tbsp extra-virgin olive oil, the zest of a lemon, 1 tbsp lemon juice, 1 tsp finely chopped fresh oregano, 1 tsp finely chopped fresh thyme and 2 very finely chopped garlic cloves. Season with salt and pepper, stir well and set aside.

Slash 4 skinless boneless chicken thighs several times, drizzle with 2 tsp olive oil, season well, then place on a hot griddle pan. Cook on a medium heat until golden and sticky, then turn and continue until meat is cooked through (about 5 minutes each side). Serve drizzled with 1 tbsp of the gremolata and a side of blanched green beans, or dark salad leaves such as watercress, rocket, lamb’s lettuce, purslane, sorrel or baby spinach.


 

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