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.
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.
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Here's how to get your barbecue chicken brilliantly chargrilled, juicy and perfectly cooked
20m (plus marinating time)
BUYING SUSTAINABLY SOURCED FISH
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