Dinner for Thursday, Jan 6.
Serves:2 (each serving contains approximately 600 kcal)
- 2 x 150g potatoes
- 4 skinless chicken thighs (well-trimmed – ask your butcher to do this for you)
- 1 garlic clove
- 50g tomato ketchup (no added sugar and salt)
- 25ml apple cider vinegar
- 1 tablespoon orange juice (15g)
- 1 teaspoon honey (5g)
- 1 teaspoon Worcestershire sauce (5g)
- 100g green beans
- 2 corn on the cob (fresh or frozen – 400g)
- salt (optional) and freshly ground black pepper
- Preheat the oven to 200°C/400°F. Pierce the potatoes a couple of times with a fork to prevent them from splitting while baking. Wrap each one tightly with foil and then place directly on the second shelf of the oven and bake for 45 minutes or until soft when gently squeezed.
- Meanwhile, make the barbecue sauce. Peel the garlic and use a garlic crusher or grate on the fine side of a box grater.
- Place in a bowl and stir in the tomato ketchup, vinegar, orange juice, honey and Worcestershire sauce until well combined.
- Put the chicken thighs in a small ovenproof dish that they will fit into snugly and spoon over the barbecue sauce, turning to coat them evenly.
- Cover tightly with tin foil and place in the oven for 15 minutes, then remove the foil, baste and cook for another 15 minutes until the chicken is piping hot with no pink meat and the juices run, basting once or twice.
- Meanwhile, trim the green beans by cutting off the ends. About 5 minutes before the chicken and the potatoes are ready, put the corn on the cob in a steamer and tip the trimmed beans on top. Add a pinch of salt (optional) and cook for 5 minutes or according to packet instructions until tender.
- Unwrap the baked potatoes and make a cut in the top of each one, then gently push in the sides to soften the flesh. Season with pepper.
- Add the corn on the cob and beans with the barbecue chicken thighs and spoon over a little of the sauce that is left in the bottom of the dish. Add the green beans and lime wedges, then pour the rest of the sauce from the dish into dipping bowls to serve.