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Tangy Chicken Riyaz Lalani -
Tangy Chicken Riyaz Lalani -
Tangy Chicken Riyaz Lalani -
Tangy Chicken Riyaz Lalani -
Tangy Chicken Riyaz Lalani -
Tangy Chicken Riyaz Lalani -
Tangy Chicken Riyaz Lalani -
Tangy Chicken Riyaz Lalani -
Tangy Chicken Riyaz Lalani -
Tangy Chicken Riyaz Lalani
Healthy Hints
Need something to pair this with? Accompany with a healthy wholegrain such as brown rice, quinoa, or a starchy vegetable like corn. A side-salad to complete the dish will transform it into a well-balanced and satisfying meal. You can cut the salt by making a smart swap; opting for a reduced sodium variety of soy sauce or reducing the amount used in the recipe. An excessive intake of salt has been linked to high blood pressure; a major risk factor for stroke, heart disease and kidney disease. You can certainly increase the lemon juice and parsley to compensate.
Ingredients
Ingredients
Marinade:
90 ml soy sauce
40 ml worcestershire sauce
60 ml balsamic vinegar
60 ml lemon juice
¼ tsp lemon zest
40 ml yellow mustard
¾ tbsp garlic paste
1½ tbsp honey
1½ tbsp flat leaf parsley
½ tbsp black pepper (coarsely ground)
150 ml vegetable oil
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8 large chicken breasts, boneless and skinless
What does this chart mean?
- Calories369kcal
- Protein39.0g
- Fat19.9g
- Saturated fat3.1g
- Trans fat0.0g
- Cholesterol98.0mg
- Carbohydrate6.9g
- Sugars (Total)4.2g
- Fibre0.4g
- Sodium880.10mg
- Salt2.2g
- Iron1.5mg
- Calcium23.9mg
- Vitamin C5.9mg
- Vitamin D0.3mcg
- Potassium564.5mg
Directions
- Combine all the ingredients of the marinade in a large bowl.
- Remove the fat and pierce the chicken throughout. This ensures even grilling and allows the marinade to penetrate deeply into the chicken.
- Place the chicken in the marinade and let it sit for at least 6 hours in the fridge. The chicken is best marinaded for 6-8 hours. Any longer and the chicken can start to get cooked by the vinegar.
- Clean and oil the grill grates.
- Preheat the grill to medium, 190 - 200°C / 375°F - 390°F.
- Avoid going hotter than 200°C / 390°F as this will dry out the chicken.
- Grill the chicken until completely cooked through - about 6 minutes per side depending on the thickness of the breast and the heat of the grill. The Chicken should be at least 74°C / 165°F when pierced with a thermometer at its thickest part.
- As the chicken grills, brush generously with the remaining marinade.
- As an alternative to the grilling method, you can also place the chicken breasts in an oven-proof dish and place in the oven, or grill under a direct heat (broil). Just ensure that the chicken is cooked through and the internal temperature reaches atleast 74°C / 165°F.
