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Chicken with BBQ beans, sweetcorn, slaw & fries

Southern-style chicken and sides for just 3 Syns – yee-haw!


Serves 4

FREEZABLE (chicken only)

Ready in about 1 hour 30 minutes

4 large baking potatoes, peeled and cut into fries

2 sweetcorn cobs, halved

2 x 390g cans Barbecue Heinz Beanz

For the slaw:

1 large carrot, peeled and coarsely grated

Quarter red cabbage, finely shredded

Quarter white cabbage, finely shredded

Juice of 1 lemon

3 tbsp fat-free natural fromage frais

For the chicken:

8 tbsp tomato pure

2 tsp sweet smoked paprika

2 tsp garlic salt

1 tsp ground ginger

2 large egg whites

6 skinless and boneless chicken thighs

6 chicken drumsticks, skins removed

4 slices wholemeal bread (from a small 400g loaf), whizzed into breadcrumbs in a food processor

Low-calorie cooking spray

1 Preheat your oven to 220C/fan 200C/gas 7. Mix all the slaw ingredients in a bowl. Season and chill.

2 For the chicken, mix together the tomato pure, paprika, garlic salt and ginger in a large bowl and season well. Whisk the egg whites until stiff, then fold into the tomato mixture.

3 Dip the chicken pieces into the egg mixture, then roll in the breadcrumbs to coat evenly. Place on a baking tray lined with baking paper and spray with low-calorie cooking spray. Bake for 25-30 minutes.

4 Meanwhile, boil the fries for 2-3 minutes, then drain well. Spread on a non-stick baking tray in a single layer and spray with low-calorie cooking spray. Season and add to the oven. Cook the chicken and chips for 15 minutes, or until golden.

5 Place a non-stick griddle pan over a high heat. When hot, spray the sweetcorn with low-calorie cooking spray and cook for 8-10 minutes, turning often. Heat the beans. Serve 3 pieces of chicken per person with the fries, slaw, sweetcorn and beans.

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Find the complete article and many more in this issue of Slimming World - March/April 2017
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About Slimming World

Take a step closer to the weight loss you want with the March/April issue of Slimming World magazine Featuring amazing real-life transformations, fabulous spring recipes, and expert advice on overcoming any hurdles holding you back from slimming success. Our 40+-page recipe collection means you don’t have to miss out on any of the dishes you love. Curry, kebabs, pizza, pasta, burgers, chips… nothing’s off the menu with our lighter versions of the nation’s takeaway faves. And you’ll fall head-over-heels for our heart-themed desserts – a dreamy end to a deliciously filling, slimming meal. Sometimes life knocks even our best-laid healthy-eating plans off course. Whether it’s stress, tiredness or just plain boredom, we show how you can identify your danger points and stay on track during tricky times. There are plenty of motivational real-life stories to inspire you, too. Meet cover star Jennifer, embracing an exciting new future after losing 9½st; married couple Andrew and Paula, who’ve lost a combined 14st 9lbs; and six more Slimming World members who are enjoying the health and wellbeing benefits of achieving their target weight. Plus: an exclusive seven-day menu plan; how to stop smoking and slim; and our pick of the season’s brightest styles – for your slimmest and best-ever spring!

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