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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (149g) Recipe makes 4 servings |
||
| Calories 169 | ||
| Calories from Fat 14 | (8%) | |
| Amount Per Serving | %DV | |
| Total Fat 1.6g | 2% | |
| Saturated Fat 0.4g | 2% | |
| Monounsaturated Fat 0.4g | ||
| Polyunsaturated Fat 0.4g | ||
| Trans Fat 0.0g | ||
| Cholesterol 68mg | 22% | |
| Sodium 119mg | 4% | |
| Potassium 330mg | 9% | |
| Total Carbohydrate 10.1g | 3% | |
| Dietary Fiber 0.3g | 1% | |
| Sugars 8.8g | ||
| Protein 27.6g | 55% | |
Ginger Me up Chicken! Low Fat Honey & Ginger Chicken Breasts
By: French Tart
Feb 13, 2007
This is a recipe I have been making for yonks now.....I first devised it about 18 years ago, when I was following Rosemary Connely's "Hip & Thigh Diet"!! It's a very easy low fat chicken dish, which can be pan fried or baked in the oven - I prefer the latter method, it's much easier! Serve it with a medley of gently steamed vegetables, rice or pasta. (NB: PLEASE note, one of the reviewers has stated that she cooked this in a crockpot!! I would NEVER suggest cooking this recipe in a crockpot, that's why it is NOT mentioned as a cooking method ANYWHERE in the recipe - only pan-fried or oven baked. Thanks! )
SERVES 4
Ingredients
- 4 large boneless skinless chicken breasts
- 2 tablespoons honey
- 1-2 tablespoon Dijon mustard
- 4 tablespoons water
- 2-3 teaspoons ground ginger or 1 tablespoon freshly ground gingerroot
- 2-4 garlic cloves, peeled & crushed
- salt, to taste
- fresh ground black pepper, to taste
- 1/2-1 teaspoon cayenne pepper (optional)
Directions
1
Preheat the oven to 180C or 350°F.2
Select a sturdy oven dish - preferably non-stick.3
Place the chicken breasts into the baking dish.4
Mix the honey, mustard, water, ginger & crushed garlic (and cayenne pepper if using) together in a measuring jug.5
Pour over the chicken breasts, easing them up slightly so the mixture runs underneath them.6
Season with salt and freshly ground black pepper to taste and bake in the oven for 45 to 60 minutes.7
Serve one chicken breast per person with some of the cooking sauce drizzled over the top of the chicken.8
Garnish with chopped parsley & serve with a medley of steamed vegetables & pasta.9
To pan fry, heat up a frying pan and add the chicken breasts - dry fry them briefly to give them a bit of colour and add the cooking sauce, mix well and cook for about 20- 30 minutes over a medium heat.10
Serve as before.
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- Course > Main Dish
- Main Ingredient > Meat > Poultry > Chicken > Breasts
- Cuisine > European > Western > French
- Cuisine > European > Western > English
- Preparation > Time to Make > < 4 hours
- Preparation > Simple
- Preparation > Presentation > Served Hot
- Occasion > Dinner Party
- Occasion > Holiday/Event
- Dietary > Lighter Fare
- Dietary > High in... > High Protein
- Dietary > Low in... > Low Fat
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Featured Reviews for This Recipe
From: Kkikii
On Nov 19, 2009
This tasted exactly like something my mom used to make! Except she used pork instead of chicken. But I did underestimate the power of cayenne pepper. I used a full teason and it was a bit much, and I love spicy. I will definately be making this again. I might even turn the sauce into a marinade, so that the inside of the chicken has all the flavor that the outside does... and less is definately more with the cayenne.
From: Chef #1420428
On Oct 27, 2009
I really did not care for this at all i used real ginger and that is all i could taste and the sauce was like water.
From: Cookin-jo
On Mar 7, 2007
This is a wonderfully tasty, easy and healthy recipe. I made it twice, once using ground ginger and once with fresh. For us the fresh ginger version is much superior to the ground. DH loved it as is, for my personal taste I'll reduce the mustard a bit next time...I'm not the big mustard fan he is. Thanks for a recipe to add to my quick and easy low-fat collection. I'll be making this again!
From: Derf
On Feb 28, 2007
mmmmmm this does have to have 5 stars!! Very delicious, DH thought it was the best for a while! The combination of honey , dejon ginger and garlic is wonderful and I used the cayenne too, for a nice little kick. I will certainly be making this one again and of course the plus is the low cal, low fat and reasonably low sugar, thanks for posting!!
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