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Guilt Free BBQ Chicken

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Guilt Free BBQ Chicken

Guilt Free BBQ Chicken

Chef

:Seema Chandra

Recipe Servings

:6

Recipe Cook Time

:1 Hour + Overnight to marinate the chicken
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Chicken breasts marinated in a flavorful homemade BBQ sauce and grilled. Did you know that the human body can derive about 30 different nutritional substances from just 100 grams of chicken?

Ingredients

  • 6 chicken breasts (free-range)


    For the BBQ sauce you need to

    Make some onion paste:

    1 grated onion

    2 red chillies de seeded

    5 pods of garlic

    2 Tbsp olive oil


    Make a juice mixture:

    1 cup orange juice

    1 1/2 Tbsp balsamic vinegar

    1 Tbsp Worcestershire sauce

    1 tsp tomato ketchup

    1 tsp mustard powder

    Sea salt, to flavor

    1 tsp paprika

    2 pinches of white pepper powder

    2 Tbsp brown sugar


    Make an aromatic powder:


    1 tsp fennel seeds

    1 sprig fresh rosemary

    1 tsp fresh thyme

Method

Bash the chicken with a rolling pin or a meat mallet.

Grind onion, red chillies and 5 garlic pods in a mixie till it forms a paste. Sauté this paste in olive oil for a few minutes. Your onion paste is ready.

Then take all the juice ingredients in a bowl and mix.

Crush fennel, rosemary and thyme to a powder and add to the juice mixture.

Now pour this liquid into the onion paste and reduce this on a fire for 20 minutes, and your BBQ sauce is ready.

Now marinate the chicken pieces with the sauce, preferably over night. Slap it on a griddle tray with a bit of oil and grill it till it's BBQ'd.

Key Ingredients: Chicken, onion, red chilli, garlic, olive oil, orange, balsamic vinegar, mustard powder, sea salt, paprika, white pepper, brown sugar, fennel, rosemary, thyme


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