For a balanced and tasty family meal, try this barbecue chicken and carrot-zucchini slaw recipe.
Ingredients
- 2 teaspoons olive oil, plus 1 tablespoon extra
- 1/4 small-medium brown onion, finely chopped
- 1 clove garlic, finely chopped
- 1/2 cup Cornwall's cider vinegar
- 1/2 cup Coles Brand tomato sauce squeezy
- 1/3 cup water
- 2 tablespoon Coles Brand brown sugar
- 1 1/2 teaspoons Coles Brand worcestershire sauce
- 1 1/2 teaspoons Coles Brand dijon mustard
- 1/4 teaspoon sea salt
- 1/8 teaspoon freshly ground black pepper
- Pinch of Coles Brand cayenne pepper
- 400g (about 2 small-medium) RSPCA approved chicken breast fillets, each sliced through the centre lengthways into 2
Carrot-Zucchini Slaw
- 1/4 cup Coles Brand whole egg mayonnaise
- 3 teaspoons Cornwall’s cider vinegar
- 1 medium (180g) zucchini, cut into thin matchstick-size strips
- 2 medium carrots (200g total), cut into thin matchstick-size strips
- 1/2 medium red onion, very thinly sliced
- 1/4 bunch fresh coriander, leaves and stems separated, leaves coarsely chopped
Method
- Step 1In a small heavy saucepan, heat 2 teaspoons of the oil over medium heat. Add the onion and cook, stirring often, for 4 mins, or until tender. Stir in the garlic and cook for 1 min or until garlic is tender.
- Step 2Stir in the vinegar, tomato sauce, water, sugar, Worcestershire sauce, mustard, salt, black pepper and cayenne. Bring to a simmer over high heat. Reduce heat to medium-low and simmer uncovered, stirring often, for 15 mins or until the sauce reduces and thickens slightly. Remove from heat. Reserve 1/4 cup sauce for basting. (See Note.)
- Step 3Heat the barbecue on medium-high. Coat chicken with remaining tablespoon oil and season with salt and pepper. Place chicken on the grill, close the hood for hooded barbecues, and cook chicken, basting occasionally with reserved 1/4 cup barbecue sauce, for 2-3 mins each side or until cooked through and slightly charred on the outside but still juicy.
- Step 4Meanwhile, in a small bowl, whisk the mayonnaise and vinegar to blend. Season.
- Step 5Using your hands, gently toss the zucchini, carrots, onion and coriander leaves and stems in a large bowl to combine. Toss the slaw with enough dressing to coat. Season to taste with salt and pepper.
- Step 6Transfer the chicken and slaw to plates. Serve with remaining barbecue sauce.
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1549 kj
Energy
20.8g
Fat Total
2.6g
Saturated Fat
3.8g
Fibre
24.3g
Protein
637mg
Sodium
18.8g
Carbs (sugar)
19.3g
Carbs (total)
All nutrition values are per serve
Notes
Tip: Make sauce up to 5 days ahead. Cover and store in fridge. Reheat before using.
This recipe contains 1.5 of your 7-a-day fruit & vegetables
- Author: (N/A)
- Image credit: (N/A)
- Publication: Coles
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