Wednesday, September 12, 2012

Allergy free sticky marinated roast or BBQ chicken recipe

No greens in sight means perfect for a bachelor. Or a wannabe bachelor.

  • 2 chicken breasts
  • ¼ cup soy sauce replacer
  • 1 tbsp sesame oil or olive oil
  • 1 tbsp white cooking wine
  • 2 tbsps chilli sauce
  • 2 tbsps honey
  • 2 tbsps tomato sauce
  • 3 garlic cloves, crushed
  • ½ tsp Chinese five spice powder
  • 2 potatoes, cut into quarter
  • 1 carrot, chopped thick
  • ½ a sweet potato, peeled and diced thick
  • Olive oil spray
  • Olive oil for drizzling
  • Select spices: chilli powder, garlic powder, onion powder, pepper, salt etc

  • Combine the soy sauce replacer, oil, wine, tomato sauce, honey, chilli sauce, garlic and five spice in a jug.
  • Trim the chicken of fat and cut into thick chicken strips.
  • Place the chicken in a large bowl or baking tray if baking.
  • Pour the marinade over the chicken and turn to coat.
  • Cover and refrigerate for at least 2 hours.
  • If baking, preheat the oven to 200°C.
  • Place the chicken and marinade in a greased roasting pan.
  • Alternatively, cook the chicken on a BBQ or griddle.
  • Spray a separate baking tray with olive oil.
  • Place the vegetables on the baking pan, drizzle with oil and sprinkle with select spices.
  • Roast the vegetables and chicken for 30-40 minutes, turning occasionally, or until chicken is cooked through and the potatoes are tender.

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