Citrus summer chicken

Zing up your chicken


Zing up your chicken for the BBQ with this easy marinade. Marinades are a great way to introduce flavour to meats without adding a lot of extra calories.


Ingredients - Serves 4 Adults

  • 4 chicken breasts
  • Zest and juice of 1 orange
  • Zest and juice of ½ lime
  • 1-inch of fresh ginger
  • 2 cloves of garlic, peeled and crushed
  • 1 tablespoon of olive oil
  • Small bunch of coriander, chopped
  • Freshly ground black pepper, to taste

Method

  1. Place the zest and juice of the orange and lime in a bowl. Peel the ginger, grate it finely and add it to the bowl along with the garlic
  2. Whisk in the olive oil and then stir in the chopped coriander and black pepper
  3. Using a large knife chop each breast in half. Add to the marinade and make sure that each portion is well coated
  4. Cover with clingfilm and place in the fridge for at least 1 hour. For a better flavour marinate the chicken overnight
  5. Cook the chicken over a hot barbeque for 25 to 30 minutes, turning it frequently and basting the meat with the marinade
  6. To check that the chicken is properly cooked pierce the thickest part of the chicken and check if the juices are clear - if the juices run ‘pink’, replace on the heat for 5 more minutes, then check again

Serving Suggestions

If you wish, you can make this dish using chicken thighs or drumsticks. Adjust the cooking length depending on the meat and always check the chicken to ensure that it is cooked

info

Don't use the marinade as a dressing, once you have completed the marinating, dispose of the marinade

About this Recipe

4 C the risks

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Citrus summer chicken

Serves

4 Adults

4 Adults

Preparation Time

60 Minutes

60 Minutes

Cooking Time

30 Minutes

30 Minutes

Cost

Medium

Medium

5-a-day

1 Of Your 5 A Day

1 Of Your 5 A Day

Utensils Needed

Mixing Bowl

Mixing Bowl
1/4 of the recipe contains
Energy
623kj
147kcal
9%
Fat
2.2g
3%
Saturates
0.5g
2%
Sugars
0.5g
1%
Salt
0.2g
3%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (140g)
Energy445Kj 623Kj
105Kcal 147Kcal
Fat1.6g 2.2g
(of which saturates)0.4g 0.5g
Carbohydrate0.4g 0.5g
(of which sugars)0.3g 0.5g
Protein22.3g 31.2g
Salt0.25g 0.2g
Fibre0.1g 0.2g

Recipe rating

Current rating: 5 (1 ratings)