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Gingered chicken breast
An easy and delicious way to serve chicken - the flavours are marinaded with the chicken overnight. This recipe is good for one person too.
What you need
- 4 skinless boneless chicken breasts
- for the marinade
- 150 ml olive oil
- freshly squeezed juice of 1 lemon
- 1 bunch salad onions, trimmed and finely sliced
- 2 cloves garlic, peeled and crushed
- 2 1/2 cm root ginger, peeled and finely chopped
- seasoning
- 3 tsp chopped fresh parsley
Method
In a shallow dish, combine the marinade ingredients.
Cut a few slits in the top of the chicken. Add to the marinade. Cover and chill in the fridge overnight.
Preheat a medium hot grill. Transfer chicken to the grill pan. Grill for 10-15 min, basting frequently with the leftover marinade until cooked.
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Preparation 20 minutes Cook 10 minutes Total 30 minutes -
Energy 480 kcal/serving Fat 15.4 g/serving Carbohydrates 9.10 g/serving Glycaemic Index 5 Glycaemic Load 0.11 
Serving suggestion
New potatoes and a tomato, cucumber and onion salad.
Cook's tip
The marinated chicken is also delicious if cut into strips, stir fried and served with a fresh green salad.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2011 | 867 | 10475 | 8350 |
| Energy (kcal) | 480 | 207 | 2500 | 2000 |
| Protein (g) | 35.4 | 15.3 | ||
| Carbohydrate (g) | 4.26 | 1.84 | 345 | 275 |
| Fat (g) | 35.7 | 15.4 | 95 | 70 |
| Fat (saturated) (g) | 5.07 | 2.19 | ||
| Fibre (g) | 0.97 | 0.42 | ||
| Sodium (mg) | 103 | 44.8 | ||
| Salt (equivalent) (g) | 0.26 | 0.11 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 26.3 | 11.3 | 800 |
| Vitamin B-12 (µg) | 0.57 | 0.25 | 1 |
| Vitamin B-6 (mg) | 0.87 | 0.38 | 2 |
| Vitamin C (mg) | 14.9 | 6.43 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 4.46 | 1.92 | 10 |
| Zinc (mg) | 1.38 | 0.60 | 15 |
| Calcium (mg) | 44.2 | 19.1 | 800 |
| Folate (mcg) | 29.2 | 12.6 | 200 |
| Iron (mg) | 1.77 | 0.76 | 14 |
| Magnesium (mg) | 50.9 | 22.0 | 300 |
| Niacin (mg) | 17.0 | 7.34 | 18 |
| Pantothenic acid (mg) | 1.28 | 0.55 | 6 |
| Riboflavin (mg) | 0.17 | 0.07 | 1.6 |
| Phosphorous (mg) | 310 | 133 | 800 |
| Thiamin (mg) | 0.13 | 0.06 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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