BBQ Chicken

Spicy and tangy marinade for chicken

British . Veröffentlicht durch . Updated .

Rating: (1)Serves: 6Serve With: Salad, Chips or BreadCooking Method: Sauté & GrillReady In: 2 hours 20 mins Prep Time: 40 mins Cook Time: 10 mins
LOW
Energy Density
1.4kcal/g
LOW
Fat
4.9g / serving
LOW
Saturates
1g / serving
LOW
Sugars
6.1g / serving
MED
Salt
1g / serving
LOW
Fibre
0.6g / serving
Free-from:
Suitable for:Party

Preparation

  1. Finely dice the chillies, keeping both pith and seeds
  2. Put all the ingredients into a medium pan and heat.
  3. Simmer for 15-20 mins, stirring every few mins.
  4. Turn off heat and cover.
  5. Leave to cool until the pan is luke-warm or cooler (around 1 hour).
  6. Slice the chicken into thin strips (approx 1x2x10cm).
  7. Place the chicken into the marinade and mix in so it is well covered.
  8. Cover with lid.
  9. Fridge for approx 60-90 mins.
  10. Remove each chicken piece from marinade and BBQ or grill for approx 10 mins, turning frequently.

Notes

    Ingredients

    Equipment

    • Medium or Large pan with lid
    • Fridge space
    • Chopping board
    • Knife

    Nutritional Facts

    • Serving size: 242.1g
    • (13% / 17%)   Calories: 331kcal
    • (9%)Total fat: 4.9g
    • (5%)   Saturated fat: 1g
    • (6%)   Unsaturated fat: 2.2g
    •     Mono: 1.3g
    •     Poly: 0.9g
    • (41%)   Cholesterol: 122mg
    •   Trans Fat: 0g
    • (9%)Total carbohydrates: 27g
    •   Starch: 0g
    • (20%)   Sugars: 6.1g
    •     Sucrose: 10g
    •     Glucose: 0.1g
    •     Maltose: 0g
    •     Lactose: 0g
    •     Fructose: 0.1g
    •     Galactose: 0g
    • (2%)   Fibre: 0.6g
    • (76%)Protein: 38g
    • Salts
    • (20%)   Sodium: 395mg
    • (21%)   Potassium: 737mg
    • Minerals
    • Calcium: 3%
    • Iron: 17%
    • Zinc: 13%
    • Magnesium: 17%
    • Phosphorus: 54%
    • Copper: 11%
    • Manganese: 1%
    • Selenium: 390%
    • Fluoride: 0%
    • Cryptoxanthin: 52mg
    • Lycopene: 28%
    • Lutein: 0.2g
    • Vitamins
    • Vitamin A: 46µg
    • Thiamin (B1): 17%
    • Riboflavin (B2): 33%
    • Niacin (B3): 113%
    • Vitamin B5: 52%
    • Vitamin B6: 108%
    • Folate (B9): 5%
    • Vitamin B12: 17%
    • Choline: 28%
    • Vitamin C: 38%
    • Vitamin D: 0%
    • Vitamin E: 11%
    • Vitamin K: 3%
    •  
    • Arginine: 2.6g
    • Aspartic Acid: 3.6g
    • Glutamate: 5.6g
    • Glycine: 1.7g
    • Proline: 1.2g
    • Serine: 1.4g
    • Tyrosine: 1.4g
    • Alanine: 2.2g
    • Cystine: 0.4g
    • Amino Acids
    • Histidine: 1.4g
    • Isoleucine: 1.8g
    • Leucine: 3.1g
    • Methionine: 1g
    • Phenylalanine: 1.5g
    • Threonine: 1.7g
    • Tryptophan: 0.5g
    • Valine: 2g
    • Lysine: 3.6g
    • Betaine: 12mg

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