This is quite a spicy dish – piri piri means ‘pepper pepper’ in Swahili – but you can adjust how much flavouring you add, particularly if you make your own.
Serves 2 2 tbsp olive oil 1 tbsp cider vinegar 3 garlic cloves 1-2 tsp piri piri flavouring (or make your own: see tip) 2 medium-sized boneless chicken thighs 2 red capsicums, deseeded and sliced 100g small tomatoes 1 fennel bulb, cut into quarters through the base 1 lime (or lemon), cut into quarters |
• CALORIES 270 • PROTEIN 12G • FAT 18G • FIBRE 4G • CARBS 13G |
To make the marinade, mix together the olive oil, vinegar, garlic and piri piri flavouring. Place the chicken in a large baking dish and pour the marinade over. Leave it at room temperature for 1 hour, or in the fridge for 4 hours.
Preheat the oven to 180°C. Add the capsicum, tomatoes, fennel and lime to the chicken and stir them into the marinade with some salt and a generous amount of black pepper. Bake the chicken for 40-50 minutes. Serve it with a small portion of brown rice, lentils or quinoa (2 tbsp maximum per person) and a green salad.
Tip: to make your own piri piri, mix 1 tsp paprika, 1 tsp dried oregano and 1-2 fresh chillies, seeds removed and diced (or 1-2 tsp chilli flakes).