Compressed little twist skin 2
Compressed 1024x135 skin2
Compressed skin 640x60 2 Responsiveness fix

Ingredients

  • 4 tbsp tomato ketchup
  • 1 tbsp American style mustard
  • 1 tbsp malt vinegar
  • 0.5 tsp dried chilli flakes
  • 3 tbsp demerara sugar
  • 4 whole skinless chicken breast fillets

Method

  1. 1

    Pre heat the oven to 180ºC, 160ºC fan, gas 4. Mix together the ketchup, mustard, vinegar, chilli and sugar. Pour into a freezer bag.

  2. 2

    Make deep slashes in the surface of each chicken breast, this will improve the overall flavour of the finished chicken.

  3. 3

    Coat the chicken with the glaze and place in a roasting tin and roast for 20-30 minutes. Pop under a preheated grill for 2 minutes to sear the chicken a little if you wish.

  4. 4

    Serve with a leaf salad and a summer potato salad.

     

    BBQ Tip:  to finish on the BBQ: Sear the cooked chicken on the BBQ for 5 minutes to give that smoky flavour.

Nutritional Details

Each serving provides
  • Energy 934kj 223kcal 11%
  • Fat 1.5g 2%
  • Saturates 0.4g 2%
  • Sugars 15.9g 18%
  • Salt 1.1g 18%

% of the Reference Intakes

Typical values per 100g: Energy 632kj/151kcal

Each serving provides

16.1g carbohydrate 1.0g fibre 35.8g protein

 
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