Marinades not only add a delicious flavour to chicken but also tenderise the meat. You can marinade strips of uncooked chicken and then freeze them so that they are ready to cook already marinated. Griddling is a very good low-fat method of cooking.
Below is a honey and soy marinade but you could also make a simple lemon and thyme marinade. Mix together 2 tbsp olive oil, 2 tsp lemon juice, 1 small garlic clove crushed and a half tsp fresh thyme leaves
You can also cook marinated chicken on the barbecue. I prefer to use chicken on the bone as it remains moister. Just make sure that the chicken is cooked all the way through.
Makes two portions
Ingredients
● Marinade
● 1 tbsp sunflower oil
● 2tsp balsamic vinegar
● 1 tbsp honey
● 2 tsp sesame oil
● 2 tsp soy sauce
● A little freshly ground black pepper
● 2 chicken breasts
● Half red pepper, cut into 4 strips lengthways
● Half yellow pepper cut into 4 strips lengthways
● 1 medium courgette cut into slices approx 3 mm thick
● A little vegetable oil for griddling
Method
● Whisk the marinade ingredients together in a bowl.
● Cut the chicken in half cross wise.
● Put the two slices on a board, cover with cling film and beat until about half a cm thick. Transfer to a bowl.
● Put the vegetables in a separate bowl. Divide the marinade between the chicken and vegetables.
● Toss so that the chicken and vegetables are coated. Cover and marinate for 30 minutes to 1 hour.
● Heat a griddle pan , brush with a little oil and when hot, cook the courgettes 1 to 1½ minutes each side.
● Cook the peppers 3 to 4 minutes each side and the chicken for 2 to 3 minutes each side or until the vegetables are soft and the chicken is cooked through.
● Transfer the marinade from the bowls to a saucepan.
● Bring to the boil and bubble for 30 seconds, then spoon over the chicken and vegetables.
● Do not serve the marinade without boiling first.
Annabel Karmel has written 22 books on feeding babies, children and families including her latest book, ‘100 Top Pasta Dishes’. For more recipes, visit www.annabelkarmel.com