Description

A golden, bubbling, Nando’s-inspired bake that tastes gorgeously indulgent – just 343 calories per serving, with an impressive 45g of protein.

Ingredients

Scale

2 chicken breasts, sliced in half horizontally (butterflied open)
1 tablespoon peri peri seasoning (shop-bought or homemade – see notes)
16 asparagus spears, woody ends trimmed
1 courgette, sliced into rounds or ribbons
Finely grated zest of 1 lemon
Juice of 1 lemon
60g (2¼oz) Cheddar cheese, grated
Spray oil

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Instructions

Preheat the oven to 220°C/200°C fan (425°F), Gas Mark 7.
Lightly spray a small casserole dish or flameproof oven dish with spray oil. Spread the butterflied chicken breast halves out flat in the dish in a single layer.
Sprinkle the peri peri seasoning evenly over the chicken breasts.
Arrange the vegetables over the top of the chicken – asparagus spears on one side, courgette slices on the other.
Pour the lemon juice over everything and sprinkle over the lemon zest.
Scatter the grated Cheddar evenly over the top of the vegetables.
Bake for 20 minutes. While the dish is in the oven, preheat the grill to high for the last 5 minutes.
Transfer the dish to under the grill and grill for 5 minutes until the cheese is golden brown and bubbling.
Serve immediately with a mixed salad, or with chips or potato wedges for a more filling meal.

Notes

To make your own peri peri spice mix: Combine the following in a small jar — it keeps for up to 6 months: 1 tablespoon sweet paprika, 1 tablespoon onion granules, 1 tablespoon garlic granules, 1 tablespoon sugar or granulated sweetener, 1 tablespoon ground coriander, 1 tablespoon chilli flakes, 1½ teaspoons pepper, 1½ teaspoons dried parsley, 1½ teaspoons dried oregano, 1½ teaspoons cayenne pepper, 1½ teaspoons ground cumin

For milder heat: Use a mild or lemon & herb peri peri seasoning blend instead.

Slimming World notes: Chicken, courgette, asparagus and lemon are all Free Foods. The peri peri seasoning is syn-free. The 30g (per portion) Cheddar counts as a full Healthy Extra A – so this dish is free if you use your HEA allowance for the cheese.

Prep Time: 5 mins
Cook Time: 25 mins
Category: Dinner
Method: Baking, Grilling, Oven-baked
Cuisine: Portuguese

Nutrition

Serving Size: 2
Calories: 343
Sugar: 5.2
Sodium: 1.1
Fat: 14
Saturated Fat: 7.3
Carbohydrates: 5.4
Fiber: 3.4
Protein: 45