Low Fat Honey and Ginger Chicken Breasts
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)
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.
Serving Size: 1 (149 g)
Servings Per Recipe: 4
AMOUNT PER SERVING
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
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