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)
Kilojoules 550kJ
Calories 131cal
Protein 20g
Total fat 2g
–Saturated fat 1g
Carbohydrates 10g
–Sugars 8g
dietary fibre N/S
Sodium 140mg
Calcium 20mg
Iron 1mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Joanna Wickham
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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