Sticky zinger chicken
Serves: 4
Time to make: 1 hr
Total cost: $4.28 / $1.07 per serve
(at time of publication)
Ingredients
- Marinade
- 1 orange, zest and juice
- 2 cloves garlic, minced
- 1 tablespoon liquid honey
- 1 tablespoon Worcestershire sauce
- 1 teaspoon hot sauce or barbecue-type sauce
- 2 skinless boneless chicken breasts
Instructions
1 A marinade is a mixture used to add flavour to, often, meat. In a glass bowl place orange zest (the orange part of the skin) and juice, garlic, honey, Worcestershire sauce and hot or barbecue sauce. Mix together.
3 Slice each chicken breast in 6 strips and marinate (that means soak) in the prepared mariande for 45 minutes.
4 Heat a non-stick pan and cook chicken, turning frequently, until browned all over.
5 Pour in remaining marinade and continue to cook, turning the chicken in the sauce until dark golden and sticky.
Serving suggestion
Serve chicken with a heap of colourful cooked vegetables, or make a burger or sub (pictured)
HFG tip
Try cooking this on the barbecue or grill it on skewers.
Nutrition Info (per serve)
-
Calories 131cal
-
Kilojoules 550kJ
-
Protein 20g
-
Total fat 2g
-
–Saturated fat 1g
-
Carbohydrates 10g
-
–Sugars 8g
-
dietary fibre N/S
-
Sodium 140mg
-
Calcium 20mg
-
Iron 1mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
