Chicken marinade

Name: Chicken marinade
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Asian
Ingredients: 4 tbsp pineapple juice, pasteurised, or from a 432g can; 1 unwaxed lime, zest and juice; 4 tbsp Cooks’ Ingredients Tamari Soy Sauce (or use light soy); 25g piece ginger, peeled; 2 cloves garlic; 2 tsp Vegetable oil; 1 tbsp dark brown soft sugar; 1 red chilli, deseeded and finely diced (optional); 4 boneless British chicken breasts, or 6 thigh fillets; 75g tomato ketchup; 6 pineapple slices, fresh, or from a 432g can

4 steps

Prep:10minCook:20min

Choosing pineapple juice Be careful which pineapple juice you choose, as fresh juice contains an enzyme called bromelain which will break down the chicken too much and create a mushy texture. Opt for pasteurised juice, or the juice from a can of pineapple slices, as this will have been heated to a high temperature, which kills off the enzymes. Finish on the barbecue There is nothing quite like the smoky, chargrilled finish you get from a barbecue, and it works especially well with the flavours in this chicken. Pre-cook the chicken fully in the oven first, then finish on the barbecue for that griddled char.

Updated at: Tue, 16 Jul 2024 10:15:47 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories830.6 kcal (42%)

Total Fat23.9 g (34%)

Carbs108 g (42%)

Sugars95.7 g (106%)

Protein52.3 g (105%)

Sodium1326.9 mg (66%)

Fiber5.6 g (20%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

4 Tbsppineapple juice

pasteurised, or from a g can

1unwaxed lime

zest and juice

4 TbspTamari Soy Sauce

or use light soy

25gginger

peeled

2cloves garlic

2 tspvegetable oil

1 Tbspdark brown soft sugar

1red chilli

deseeded and finely diced, optional

4boneless chicken breasts

British

75gtomato ketchup

6pineapple slices

fresh, or a 32g

Instructions

Step 1

Mix together the pineapple juice, lime zest and juice and soy sauce in a large bowl with a lid. Grate the ginger into the bowl using a fine microplane grater (or mince finely using a sharp knife), then repeat with the garlic. Stir in the vegetable oil, sugar and chilli (if using).

Step 2

Lay 1 chicken breast (or thigh) between 2 sheets of baking parchment and, using a meat mallet or rolling pin, bash it to about 2cm thick. Add to the marinade and repeat, aiming to get all the chicken to the same thickness. Make sure it is fully submerged, then cover and marinate in the fridge for at least 2 hours, ideally overnight.

Step 3

When ready to cook, remove the chicken from the marinade, allowing the excess to drop back into the bowl. Preheat a griddle pan or the grill. Cook the chicken on the griddle or grill for 10 minutes (in a couple of batches), or under a preheated grill for 15 minutes, turning halfway, until cooked through with no pink meat and juices that run clear.

Step 4

While the chicken cooks, turn the remaining marinade into a sauce. Pour into a small saucepan and add the ketchup. Simmer rapidly on medium for 5-8 minutes – it must be piping hot to cook the chicken juices and make them safe to eat. Baste the chicken with some of the sauce at the end of cooking, and serve the remaining sauce and pineapple slices on the side, griddle if you wish.

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