Cooking time 1hr 20 mins
Prep 10 mins
Preheat oven to Gas 5, Electric 190. Fan 170
Ingredients for chicken
- 6-7 boned and skinned chicken thighs ( trimmed of fat)
- 4 tbsp runny honey
- 4 tbsp dark soy sauce
- 4 tbsp tomato ketchup
- 2 crushed garlic cloves
- 1 tsp coriander leaf
- 1/2 tsp oregano
To make marinade – Combine all sauce and spices in a bowl. Place chicken in oven proof dish. Completely cover in marinade. Cover dish and place in oven for 1 hour.
Baste and place back in oven for a further 20mins uncovered. Meanwhile prepare rice.
Mixed Pepper Egg Fried Rice
- 1/2 each of red, yellow and orange peppers finely chopped
- 1 medium onion finely chopped
- 2 tbsp light soy sauce
- 1 egg
- 1 packet syn free microwaveable long grain rice
Sauté onion in a non stick pan for 3 mins. Add peppers and fry until soft and slightly charring. Microwave rice pouch as per
Instructions. Add to pan with peppers and onions. Stir fry for 5 mins. Add egg (no need to beat) to middle of pan ( make a well) Leave to cook for 3 mins until egg starts to cook through. Stir very gently to distribute egg throughout rice. Add soy sauce. Serve.
For Slimming World and Weightwatchers always check syns or Smartpoints before hand
3 syns per serving