This is a great week night meal, easy to prepare and healthy to eat. You can substitute chicken thighs and legs with chicken breasts, as white meat is healthier but brown meat tastes better. The longer you marinate the meat for the stronger the flavours will be, so as soon as you get home from work get those yummy spices onto the chicken.
5 free-range chicken thighs, skin on
5 free-range chicken drumsticks, skin on
1 tbsp Demerara sugar
1-2 dried chillies
1 heaped tbsp chicken rub
1 heaped tsp dried coriander
1 heaped tsp dried cumin
1 tsp sweet paprika
1 large lemon
1 red chilli, chopped
150 g Parisienne carrots
100 g feta cheese, cubed
Small handful of fresh mint, chopped
1/2 red chilli, chopped
Sea salt & black pepper
1 tbsp extra virgin olive oil
2 tsp apple cider vinegar
Pinch of sugar
Preparation 30 minutes
Cooking time 25-30 minutes
In a pestle and mortar bash up the dried chilli, sugar, chicken rub, cumin, paprika, coriander and a generous amount of sea salt and pepper. On a plastic chopping board, remove the fatty bits from the chicken and score the legs and thighs. In a marinating dish pour 2 tablespoons of olive oil and coat the chicken in it. Then massage the bashed up spices into the chicken, making sure it gets into every little crease. Marinade for 30 minutes.
Turn the braai or BBQ on. It should reach 180°C. Once it has reached temperature cook the chicken for 25-30 minutes on a low heat, turning once. Keep a close eye on the chicken, in case it burns.
While the chicken is cooking, mix the olive oil, apple cider vinegar, chilli, mint, salt and black pepper together. Combine the carrots and feta, set aside.
To check if the chicken is cooked cut into the thickest part, if the juices run clear it’s cooked. Squeeze half a lemon over the chicken and sprinkle over fresh chilli. Cut the other half of the lemon into quarters if you need more tang.
I don’t eat carbs during the week but chips or a sweet potato would go beautifully with the chicken.