It’s hard to believe something so simple and easy can, firstly, be low-fat and secondly, taste so very good.
I guarantee that once you’ve made this once, you’ll go on making it for ever.
This recipe is from Delia's Complete How to Cook. Serves 2
I’m afraid you’re first going to have to remove the skin from the chicken, but because of all the lovely flavours, you won’t miss it.
Then place the skinned chicken thighs in the casserole. Now mix the rest of the ingredients, and 2 fl oz (55 ml) water, together in a bowl and pour this mixture over the chicken. Place the casserole over a medium heat and bring the liquid to the boil.
Now transfer it to the oven (no need to cover) and bake on the centre shelf for 40 minutes, turning the chicken halfway through the cooking time. Serve the cooked chicken on a bed of plain rice with the sauce poured over and the shreds of chilli and spring onion sprinkled on top
*PER SERVING (Chicken): 146 kcal, Fat: 4.5 g; Saturates: 1.1 g; Protein: 22.8 g; Carbohydrate: 4.5 g.
PER SERVING (Rice): 287 kcal, Fat: 2.7 g; Saturates: 0.7 g; Protein: 5.5 g; Carbohydrate: 64.3 g.