Barbecued chicken
With an awesome fiery marinade
Barbecued chicken
With an awesome fiery marinade
Nutrition per serving
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Calories 233 12%
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Fat 4g 6%
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Saturates 1g 5%
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Sugars 15.8g 18%
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Salt 0.9g 15%
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Protein 34.1g 68%
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Carbs 16.2g 6%
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Fibre 0.1g -
Of an adult's reference intake
Ingredients
- 1 orange
- 1 dried chilli
- 1½ heaped teaspoons smoked paprika
- 1½ teaspoons Dijon or English mustard
- 3 tablespoons runny honey
- 3 tablespoons ketchup
- 1 teaspoon olive oil
- 4 x 120 g skinless higher-welfare chicken breasts
Method
- 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 of 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 clingfilm and leave to sit for 5 to 10 minutes or until the grill is ready.
- If using a griddle pan, put it over high heat now to get it screaming hot.
- Use tongs to transfer your chicken breasts onto the grill or griddle pan. For chicken breasts approximately 2cm 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.
Tips
This marinade can be used on other lean proteins such as prawns, pork tenderloin or steak. If the outside of the meat or fish looks a 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 coloured zest without digging into the bitter white pith underneath.
When grilling you need to keep control of the heat 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 hob, it will work best in a well-seasoned cast-iron or non-stick griddle 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.
