Barbecued chicken

Jamie Oliver BBQ Chicken

Serves 4

  • 1 orange

  • 1 dried chilli

  • 1½ heaped teaspoons smoked paprika

  • 1½ teaspoons Dijon or English mustard

  • 3 tablespoons honey

  • 3 tablespoons ketchup

  • 1 teaspoon olive oil

  • 1/16 teaspoon sea salt, to taste

  • 1/16 teaspoon freshly ground pepper, to taste

  • 4 x 5 oz boneless skinless higher-welfare chicken breasts

If barbecuing, light the grill now so the flames have died down and it's ready when you're ready to cook.



Finely grate the orange zest into a shallow bowl. Crumble in the dried chilli. Add the paprika, mustard, honey, ketchup and a splash of olive oil. Season with a small pinch each of the salt and pepper and mix well. Spoon out a few tablespoons of the marinade and set it aside.



Add the chicken breasts to the bowl with the remaining marinade. Turn them over in the marinade so they're well coated, cover with plastic wrap and leave to sit for 5 to 10 minutes or until the grill is ready.



If using a grill pan, put it over high heat now to get it screaming hot. Use tongs to transfer your chicken breasts onto the grill or grill pan. For chicken breasts about 1 inch thick, cook for about 5 minutes on each side, turning every minute and basting as you go, or until golden and cooked through. Spoon a little of the reserved sauce over each breast.



Serving suggestions:

Lovely served with the evolution potato salad and a fresh green salad, or delicious sliced in sandwiches in some good-quality bread. Add some leafy lettuce and sliced tomato to give it a good crunch.



Jamie's top tips

This marinade can be used on other lean proteins such as shrimp, pork tenderloin or flank steak. If the outside of the meat or fish looks dry, brush a little of the marinade over it whilst cooking.

When zesting citrus fruit, use a Microplane or similar zester so you only remove the colored zest without digging into the bitter white pith underneath.

When grilling, you need to keep control of the heat really carefully so the food cooks through properly before it starts burning on the outside. If your meat starts to char soon after putting it on the grill or in the pan, move it to a cooler part of the grill or turn the heat right down.

If you're doing this on the stovetop, it will work best in a well-seasoned cast-iron or non-stick grill pan.

It's good to have one side of the barbecue with fewer coals so it's cooler. The coals are ready when the flames have died down.

Nutritional Information

Barbecued chicken

With an awesome fiery marinade

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0 foodies cooked this
Here's how to get your barbecue chicken brilliantly chargrilled, juicy and perfectly cooked
Serves 4
20m (plus marinating time)
Super easy
Method

Everyone loves barbecued chicken. It's a feature of pretty much every barbecue all over the country. Here's how to make it crisp on the outside and cooked in the middle, just the way it should be.

If barbecuing, light the grill now so the flames have died down and it's ready when you're ready to cook.

Finely grate the orange zest into a shallow bowl. Crumble in the dried chilli. Add the paprika, mustard, honey, ketchup and a splash of olive oil. Season with a small pinch each of the salt and pepper and mix well. Spoon out a few tablespoons of the marinade and set it aside.

Add the chicken breasts to the bowl with the remaining marinade. Turn them over in the marinade so they're well coated, cover with plastic wrap and leave to sit for 5 to 10 minutes or until the grill is ready.

If using a grill pan, put it over high heat now to get it screaming hot. Use tongs to transfer your chicken breasts onto the grill or grill pan. For chicken breasts about 1 inch thick, cook for about 5 minutes on each side, turning every minute and basting as you go, or until golden and cooked through. Spoon a little of the reserved sauce over each breast.

Serving suggestions:
Lovely served with the evolution potato salad and a fresh green salad, or delicious sliced in sandwiches in some good-quality bread. Add some leafy lettuce and sliced tomato to give it a good crunch.

Jamie's top tips
This marinade can be used on other lean proteins such as shrimp, pork tenderloin or flank steak. If the outside of the meat or fish looks dry, brush a little of the marinade over it whilst cooking.
When zesting citrus fruit, use a Microplane or similar zester so you only remove the colored zest without digging into the bitter white pith underneath.
When grilling, you need to keep control of the heat really carefully so the food cooks through properly before it starts burning on the outside. If your meat starts to char soon after putting it on the grill or in the pan, move it to a cooler part of the grill or turn the heat right down.
If you're doing this on the stovetop, it will work best in a well-seasoned cast-iron or non-stick grill pan.
It's good to have one side of the barbecue with fewer coals so it's cooler. The coals are ready when the flames have died down.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 208
    10%
  • Carbs 12.3g
    5%
  • Sugar 11.7g 13%
  • Fat 2.9g 4%
  • Saturates 0.6g 3%
  • Protein 33.2g 74%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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