Make the most of beautiful summer produce and get cooking outdoors, (if the British weather will allow it), with this low carb recipe.
Serves 2 with plenty of leftover chicken.
Chicken wings and corn salad.
1kg chicken wings BBQ rub BBQ sauce
2 corn on the cob 1 courgette (sliced in to thin strips) 1/2 pack spinach 1 lemon (juiced) 1/2 pack feta cheese 1 avocado 1/2 bunch fresh coriander 1 lime (juiced) 1/2 bag healthy tortilla chips 1 handful of basil leaves 1/2 pack blueberries
Preheat the oven to 150 degrees. Season the wings with salt, pepper and the BBQ spice rub. Make sure you’ve given them a generous coating. Drizzle with olive oil then bake on a tray for around 1 hr, until they’re cooked through. Remove from the oven and set aside.
Get a heavy frying pan on a high heat. In the dry pan, cook the corn until charred on all sides. Remove the corn, then add 1 tbsp of olive oil. Fry the courgette until browned, set aside. Quickly wilt the spinach in the still hot pan with a splash of water, set aside with the courgette.
Once cool enough to handle, cut the corn kernels from the cob. Dress the corn, courgette and spinach with; olive oil, lemon juice and feta. Check the seasoning.
In a processor, blend the avocado with the coriander and lime juice, then season.
Dollop the avocado purée in the middle of your serving plate. Place the tortilla chips around the edge of the plate. Add the corn and courgette mixture to the middle of the plate. Dot with picked basil leaves and blueberries.
Get your grill on as hot as it will go (or BBQ). Brush the wings with BBQ sauce. Place under the grill until charred in places.
Serve the chicken alongside the salad. Add some rice or mixed grains to make this high carb.