Sticky chicken with mango and tomato salsa

Sticky chicken with mango and tomato salsa

Serves 4
220 cals, 1.5g sat fat = 3.5pts, but I think it's actually more like 5 pts per serving based on points

4 chicken legs, skin removed (see below)
1 x 284ml pot buttermilk (N.B. for nutritional purposes, most of this is discarded)
2 heaped teaspoons Dijon mustard
3 cloves garlic, crushed
2 tbsp runny honey
1 dessertspoon grain mustard
salt and freshly milled black pepper

For the mango and tomato salsa:
1 large ripe mango, peeled and diced
110g (4oz) cherry tomatoes, quartered
1/2 small red onion, finely chopped
grated zest and juice 1 lime

Pull the skin off the chicken legs (using kitchen paper to grip the skin will make life easier), then cut several slashes in each chicken leg. Mix the buttermilk, Dijon mustard and garlic with some seasoning, then add the chicken. Cover and marinate in the fridge for at least 4 hours, or overnight if you can.
When you are ready to cook the chicken, preheat the oven to 200°C, 400°F, gas mark 6, or light the barbecue. Mix the honey and grain mustard together. Lift the chicken legs out of the buttermilk, wipe off the excess and discard the marinade. To cook in the oven, place on a baking tray and cook for 10 minutes, then brush liberally with the honey mustard mixture and cook for a further 10-15 minutes until the chicken juices run clear. If barbecuing, let the chicken cook for 8-10 minutes on each side, or until almost cooked through, then brush with the honey mustard baste and cook for a further 2-3 minutes each side– any longer and the honey is likely to burn.
While the chicken is cooking, simply mix the salsa ingredients together with some seasoning. Serve the salsa with the chicken, either hot, straight from the oven or barbecue, or cold, for a picnic (but make sure you take a damp cloth for sticky fingers!)

YOu could also use chicken breasts to make it lower in points, but not quite as moist and scrummy.