Tuesday 27 September 2016

6 Week Shape Up: Week 6 food plan

Published 04/04/2016 | 02:30

Spiced Chicken Legs
Spiced Chicken Legs

Instead of grilling the chicken on Day 1, Roz says, “spice it up with my spicy chicken legs as a great substitute ­– the leg is also cheaper, with a different texture which really helps when you’re eating a lot of chicken. It’s important to change things up with different cuts and flavours to help you stay on track.“

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Roz Purcell’s Spiced Chicken Legs

Serves 2

1 tbsp coriander seeds

4 whole cloves

1 cinnamon stick

1 tbsp paprika

1 tbsp freshly ground black pepper

1 tsp ground turmeric

½ tbsp chilli powder

2 tbsp rapeseed oil

100g natural yoghurt

6 chicken legs or drumsticks or a mix of both

2 bay leaves

Method

Heat a heavy-based, dry frying pan over a high heat. Add coriander seeds, cloves and cinnamon stick and toast for 2–3 minutes, until spices are fragrant and start to crackle.

Remove cinnamon stick (but don’t throw it away!), then tip coriander seeds and cloves into a pestle and mortar and crush to a fine powder. Mix with paprika, freshly ground black pepper, turmeric and chilli powder, then work in the rapeseed oil to form a paste.

Place natural yoghurt in a large bowl and whisk in spice paste. Place chicken legs in the bowl and rub yoghurt marinade into them, then add toasted cinnamon stick and bay leaves. Cover the bowl with cling film and refrigerate overnight if possible – the longer, the better. The next day, preheat oven to 200°C/gas mark 6. Tip chicken legs, marinade and all, onto a baking tray. Cook for 35–40 minutes, until chicken is fully cooked through.

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