BBQ chicken & coleslaw

Gluten Free
Health score
16%
BBQ chicken & coleslaw
65 min.
4
445kcal

Suggestions


Are you ready to elevate your weeknight dinners with a deliciously satisfying dish? Look no further than our BBQ Chicken & Coleslaw recipe, which beautifully balances juicy, flavorful chicken drumsticks with a crisp and refreshing coleslaw. Perfectly gluten-free and full of vibrant ingredients, this dish promises both a burst of flavor and a nutritious option for you and your loved ones.

The star of this recipe is undoubtedly the BBQ chicken, marinated in a mouthwatering combination of tomato ketchup, honey, chili sauce, and a hint of Cajun seasoning. This blend infuses the meat with delightful flavors, creating a sticky glaze that's irresistibly good. Paired with the crunchy coleslaw, featuring fresh cabbage, crisp apples, and a creamy dressing, each bite offers a wonderful contrast that keeps you coming back for more.

Not only is this dish simple to prepare but it also fits perfectly into a busy lifestyle, requiring just 65 minutes to bring from kitchen to table. Whether you're planning a family dinner, a gathering with friends, or simply looking for an easy weeknight meal, this BBQ chicken and coleslaw duo is sure to impress. With only 445 calories per serving, you can indulge in a hearty meal without any guilt. So roll up your sleeves and get ready to create a feast that will leave everyone raving!

Ingredients

  • tbsp catsup 
  • tbsp clear honey 
  • tbsp chilli sauce sweet
  • tbsp soya sauce 
  • tbsp olive oil 
  • tbsp citrus champagne vinegar 
  • tsp cajun spice 
  •  skin-on chicken drumsticks organic
  • 0.3  cabbage white
  • small onion red
  •  celery stalks 
  •  apples 
  • large carrots 
  • tbsp mayonnaise 
  • tbsp greek yogurt 
  • tsp coarse mustard 

Equipment

  • bowl
  • oven
  • knife
  • mixing bowl
  • kitchen timer
  • cutting board
  • oven mitt

Directions

  1. Mix the BBQ sauce: Open out the freezer bag, then spoon in the ketchup, honey, chilli sauce, soy sauce, oil, vinegar and spice. Close the bag and squidge the ingredients together to mix them.
  2. Add the chicken: Make 2 or 3 deep cuts in the meaty part of the drumsticks with a sharp knife (this helps them take on lots of flavour from the sauce).
  3. Put the chicken in the bag with the sauce and tie shut. Wash your hands. Squidge everything together again so all the drumsticks are well coated. Leave out for 1 hr, or in the fridge overnight, to marinate.
  4. Prepare the veg: Thinly slice the cabbage on a clean chopping board with a clean, sharp knife, then put it in the mixing bowl. Now prepare the other vegetables, adding them to the bowl as you finish preparing them. Peel the onion and finely chop. Thinly slice the celery stick.
  5. Grate the apple and carrot: Take the apple (keep it whole and with the skin on) and grate up to the core. Turn the apple a quarter turn and grate again. Repeat until you are left with just the core. Be careful not to grate your knuckles. Peel, then cut the stalk end off the carrot. Grate the carrot and add to the bowl.
  6. Heat oven to 200C/fan 180C/gas
  7. Tip the chicken and sauce into a large roasting tin and space the drumsticks apart. Carefully put the roasting tin in the oven using oven gloves, then set the timer for 20 mins. When the time is up, carefully take the chicken from the oven.
  8. Brush the chicken with the glaze in the roasting tin, then return to the oven for 15 mins more.
  9. Mix the coleslaw: While the chicken is cooking, mix the veg together with clean hands or a spoon.
  10. Add the mayonnaise, yogurt and mustard into the vegetables, then season with salt and pepper. Stir well. When the chicken is cooked through and golden, serve with the coleslaw.

Nutrition Facts

Calories445kcal
Protein26%
Fat46.26%
Carbs27.74%

Properties

Glycemic Index
86.53
Glycemic Load
8.21
Inflammation Score
-10
Nutrition Score
22.211739275766%

Flavonoids

Cyanidin
0.71mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.43mg
Epigallocatechin 3-gallate
0.09mg
Apigenin
0.08mg
Luteolin
0.15mg
Isorhamnetin
1.38mg
Kaempferol
0.39mg
Myricetin
0.02mg
Quercetin
7.72mg

Nutrients percent of daily need

Calories:445.37kcal
22.27%
Fat:23.13g
35.59%
Saturated Fat:5.07g
31.7%
Carbohydrates:31.22g
10.41%
Net Carbohydrates:27.32g
9.93%
Sugar:24.3g
27%
Cholesterol:142.39mg
47.46%
Sodium:694.57mg
30.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.25g
58.5%
Vitamin A:3516.1IU
70.32%
Vitamin K:64.91µg
61.82%
Selenium:30.91µg
44.15%
Vitamin B3:8.16mg
40.78%
Vitamin B6:0.7mg
34.91%
Vitamin C:26.6mg
32.24%
Phosphorus:305.22mg
30.52%
Zinc:3.25mg
21.65%
Vitamin B2:0.36mg
21.03%
Potassium:657.14mg
18.78%
Vitamin B5:1.87mg
18.72%
Fiber:3.9g
15.6%
Vitamin B12:0.87µg
14.46%
Vitamin B1:0.2mg
13.31%
Manganese:0.26mg
12.75%
Magnesium:50.31mg
12.58%
Vitamin E:1.67mg
11.14%
Folate:42.46µg
10.61%
Iron:1.78mg
9.89%
Copper:0.16mg
8.13%
Calcium:63.76mg
6.38%
Vitamin D:0.17µg
1.1%