Citrus summer chicken

15 ratings

Prep Time:60 mins

Cooking Time:30 mins

Serves:4 Adults

Cost:Medium

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

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

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
Whisk in the olive oil and then stir in the chopped coriander and black pepper
Using a large knife chop each breast in half. Add to the marinade and make sure that each portion is well coated
Cover with clingfilm and place in the fridge for at least 1 hour. For a better flavour marinate the chicken overnight
Cook the chicken over a hot barbeque for 25 to 30 minutes, turning it frequently and basting the meat with the marinade
Barbeque meats must be cooked thoroughly to protect yourself and others from food poisoning. If you have a meat thermometer, take the chicken off the heat and insert the thermometer in the thickest part. The chicken is ready when the thermometer reaches 75 degrees.

What you will need

Mixing bowl

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

Nutritional Information:

All our recipes are nutritionally analysed by our team of experts.

1/4 of the recipe contains

Energy

730kj

173kcal

Fat

4.2g

Saturates

0.8g

Sugars

1.3g

Salt

0.2g

1 of your 5 a day

FOOD SAFETY

Preventing cross contamination

Cross contamination is when harmful bacteria are accidentally transferred from raw food to ready-to-eat food.

HEALTHY EATING

How to make your dishes healthier with ten simple tweaks

Here are a few tips that will help you adapt your favourite recipes to reduce fat, sugar, salt, calories and increase fibre without changing your normal diet radically.

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

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