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Guilt Free BBQ Chicken

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?

Guilt Free BBQ Chicken Guilt Free BBQ Chicken

Chef

:Seema Chandra

Recipe Servings

:6

Recipe Cook Time

:1 Hour + Overnight to marinate the chicken

Recipe Rating

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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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