Unislim's 30 Day Diet was written by Fiona Gratzer and published by Ebury Press.
Ingredients
Bright and vibrant piri piri chicken is always a crowd-pleaser! The spicy marinade is loaded with gut-loving ingredients like paprika, garlic and lemon. Served on a bed of quinoa, which is high in fibre and one of the few 'complete protein' plant-based foods, this dish will help keep your gut happy and your digestion humming along smoothly.
Serves: 2
Prep: 10 minutes
Marinate: 2 hours
Cook: 1-20 minutes
kcals per serving: 450
- 2 skinless bone-in chicken legs
- olive oil spray
- 60g quinoa (dry weight)
- juice of 1 lime (or 1⁄2 lemon)
- a few mint, flat-leaf parsley or
- coriander sprigs, chopped
- sea salt and freshly ground
- black pepper
For the piri piri marinade
- 1 tbsp hot chilli sauce
- 1 tsp smoked paprika
- 2 garlic cloves, crushed
- grated zest and juice of 1⁄2
- lemon
- 1 tsp red wine vinegar
- 1 tsp olive oil
For the roasted pepper salad
- 2 red or yellow peppers,
- deseeded and halved
- 2 tsp olive oil
- 1 tsp red wine vinegar
- 1 garlic clove, crushed
- pinch of dried oregano
- a few basil sprigs
Method
1. Combine all the piri piri marinade ingredients in a bowl.Add the chicken and turn in the marinade until coated allover. Cover and chill in the fridge for at least 2 hours, orovernight if preferred.
2. When you're ready to cook the chicken, lightly spray agriddle pan or non-stick frying pan with oil. Remove thechicken from the marinade and cook over a medium–highheat for 15–20 minutes, turning occasionally, until goldenbrown and cooked right through. Baste occasionally withany leftover marinade. To check if the chicken is cooked,pierce it with a skewer; the juices should run clear.
3. Meanwhile, cook the quinoa according to the instructionson the packet. When it’s cooked, fluff it up with a fork andstir in the citrus juice and herbs. Season to taste.
4. Meanwhile make the roasted pepper salad. Grill thepeppers under a hot grill for 5–10 minutes until blisteredand charred. Alternatively, hold them on a fork over a gasflame. Place in a plastic bag for a few minutes, then peel offthe skins and cut the flesh into strips.
5. Blend the oil, vinegar, garlic and oregano to make adressing and pour it over the warm peppers. Season withsalt and pepper, and sprinkle with the basil.6. Serve the piri piri chicken with the quinoa and roastedpepper salad.
Tip: Chicken wings and breasts can also be marinated and cooked in this way.
