QUICK FACTS
PREPARATION TIME
3 hr and 5 min (for 2 serves)
COOKING TIME
15 min (for 2 serves)
DINNER
Chicken
SUMMARY
A delicious way to cook chicken and quite low fat as well!
INGREDIENTS
1.50 fillet (300 g)
Chicken Fillet, lean
20 g
Barbecue Sauce
2.00 tablespoon (32 g)
Fat-Free Mayonnaise
4.00 clove (12 g)
Garlic, chopped
10 g
Ginger, grated
15 g
Chili Sauce
0.50 teaspoon (1 g)
Black Pepper, ground
1 g
Sea Salt
METHOD
1. Combine barbecue sauce, mayonnaise, chili sauce, garlic (chopped), ginger (grated), salt and pepper.
2. Add chicken fillets to bowl and mix until well coated with the marinade.
3. Cover and refrigerate for 3 hours.
4. Put chicken on oiled grill plate and cook for approximately 5-8 minutes on each side (longer if using large breasts), brushing occasionally with the marinade.
5. Serve in a platter with steamed vegetables.
NUTRITIONAL PANEL
Per Serve
Energy:
819.3 kJ (195.8 kcal)
Protein:
34.2 g
Total Fat:
2.9 g
-Saturated:
0.8 g
-Mono-Unsaturated:
1.1 g
-Poly-Unsaturated:
0.6 g
Total Carbs:
8.8 g
-Complex Carbs:
2.3 g
-Sugar:
6.5 g
Fibre:
1.7 g
Water:
131.2 mL
Alcohol:
0.0 g
Cholesterol:
90.1 mg
