Its a very easy low fat chicken dish, which can be pan fried or baked in the oven
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)
Preparation :
- Preheat the oven to 180C or 350°F.
- Select a sturdy oven dish – preferably non-stick.
- Place the chicken breasts into the baking dish.
- Mix the honey, mustard, water, ginger & crushed garlic (and cayenne pepper if using) together in a measuring jug.
- Pour over the chicken breasts, easing them up slightly so the mixture runs underneath them.
- Season with salt and freshly ground black pepper to taste and bake in the oven for 45 to 60 minutes.
- Serve one chicken breast per person with some of the cooking sauce drizzled over the top of the chicken.
- Garnish with chopped parsley & serve with a medley of steamed vegetables & pasta.
- 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.
- Serve as before.
Nutritional Info :
Serving Size: 1 (149 g)
Servings Per Recipe: 4
AMOUNT PER SERVING
Calories 174.2
Calories from Fat 29
Total Fat 3.2 g
Saturated Fat 0.7 g
Cholesterol 75.5 mg
Sodium 180.8 mg
Total Carbohydrate 10 g
Dietary Fiber 0.3 g
Sugars 8.7 g
Protein 25.4 g
SmartPoints value : 4
From: allrecipes.com
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