Healthy BBQ chicken
- Sara Buenfeld
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Serves 4
Easy
Prep: 12 mins
Cook: 15 mins - 18 mins
plus optional overnight marinating
A star rating of 3.4 out of 5.6 ratingsRate
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Coat skinless chicken breasts in our low-sugar barbecue glaze for a lovely, healthy summer meal to eat al fresco. Enjoy with an avocado and tomato salad on the side
Gluten-free
Healthy
High-protein
Low calorie
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A star rating of 4.5 out of 5.2 ratings
A star rating of 4.5 out of 5.2 ratings
Ingredients
Nutrition
Units:
MetricUS
-
4 skinless chicken breast fillets
(about 760g)
-
125g passata
-
1 medjool date
stoned
-
2 garlic cloves
-
1 tbsp balsamic vinegar
-
1tsp smoked paprika
-
½tsp mustard powder
-
1 tsp olive oil
plus extra if frying
-
4 jacket potatoes
to serve (optional)
For the salad
-
2 avocados
peeled, stoned and cut into large wedges
-
½ lemon
juiced
-
4-6 tomatoes
(depending on size), chopped
-
1 large yellow pepper
deseeded and finely chopped
-
1 red onion
finely chopped (160g)
-
20g coriander
chopped
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Nutrition: Per serving
-
kcal488
low
-
fat18g
-
saturates4g
-
carbs15g
-
sugars13g
-
fibre7g
-
protein49g
high
-
salt0.2g
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Method
-
step 1
Put the chicken fillets in a food bag or between two sheets of baking parchment, and bash lightly with a rolling pin until they are an even thickness – avoid making them too thin. Put in a large shallow dish.
-
step 2
Pour the passata into a large bowl along with the date, garlic, balsamic, paprika, mustard powder and oil. Blitz using a hand blender until smooth, then pour over the chicken, turning it several times to ensure it’s well coated. Cook straightaway as directed below, or cover and chill to marinate overnight.
-
step 3
Cook the chicken on a barbecue over ashen coals for 6-7 mins on each side, or fry in a non-stick pan over a medium-high heat with a drizzle oil for 6-7 mins each side until cooked through. Toss the salad ingredients together in a bowl and serve with the chicken and jacket potatoes, if you like.
Recipe from Good Food magazine, July 2023
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A star rating of 3.4 out of 5.6 ratings
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