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INGREDIENTS
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4 Servings
4 boneless chicken breasts
Marinade
4 cloves garlic, sliced thinly or crushed
1 tablespoon fresh ginger, grated or finely chopped |
1 limes, juice and rind of
3 tablespoons sunflower oil
1 tablespoon dark soy sauce
1-2 red chilies, de-seeded and thinly sliced
2 tablespoons chopped fresh coriander (cilantro) |
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METHODS
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1. Cut gashes into chicken, through skin if present.
2. Mix all the ingredients for the marinade in a deep glass bowl.
3. Put the chicken pieces in the bowl, making sure to coat each piece thoroughly and press into gashes.
4. Cover and leave the chicken in the marinade at least 2 hours; mix it around at some point during this time using 2 forks.
5. Next cook the chicken in a foil-lined oven pan at the top of a hot oven (250c) for 20-30 minutes, or grill/broil it, or cook on the BBQ at medium heat for 15-20 minutes until cooked through.
6. Keep basted with the marinade while cooking.
7. Serve with buttered rice, perhaps some wild rice mixed in, along with fresh greens and a salad. |
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NUTRITIONAL INFORMATION PER SERVING (Calculated
for 1 serving)
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Calories 652
Calories from Fat 165 (24%)
Amount Per Serving %DV
Total Fat 17.9g 27%
Saturated Fat 3.5g 17%
Polyunsat. Fat 5.4g
Monounsat. Fat 7.7g
Trans Fat 0.0g
Cholesterol 82mg 27%
Sodium 322mg 13%
Potassium 306mg 8%
Total Carbohydrate 2.5g 0% |
Dietary Fiber 0.3g 1%
Sugars 0.7g
Protein 30.1g 60%
Vitamin A 231mcg 4%
Vitamin B6 0.7mg 32%
Vitamin B12 0.3mcg 5%
Vitamin C 17mg 28%
Vitamin E 5mcg 18%
Calcium 22mg 2%
Magnesium 32mg 8%
Iron 1mg 7% |
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