Makes 4 servings. 1 Serving: 263 Calories (30.5g Protein, 4.2 Fat, 26.3g Carbs)
Low in calories, high in protein, super quick & easy and doesn't skimp on taste! Transport your taste buds to Hawaii with this sweet and savoury beautifully glazed and grilled chicken.
What you will need:
500g Chicken breast fillets
125ml Soy Sauce
Canned Pineapple Rings (about 6 rings and 250ml of the juice)
3tbsp Tomato sauce
2.5tbsp Brown sugar
5ml Crushed Garlic
5ml Apple Cider Vinegar
2ml Ground Ginger
2ml Smoked Paprika
2tbsp Worcestershire sauce
Pinch of chilli flakes - optional
Spring onion (to garnish) - optional
Instructions:
MARINATE
Add soy sauce, ground ginger, Worcestershire sauce, apple cider vinegar, canned pineapple juice, tomato sauce, brown sugar, smoked paprika and crushed garlic to a bowl. Whisk to combine. Remove 1 cup of this sauce and add to a large freezer bag.
Add chicken to freezer bag, remove excess air, seal and turn to coat. Marinate 4 hours up to overnight. Refrigerate remaining sauce separately (to avoid cross-contamination later).
GLAZE
Meanwhile, remove ¼ cup of the sauce to baste chicken while grilling. Simmer the remaining sauce for approximately 10 minutes or until reduced and slightly thickened, stirring occasionally. It will thicken more upon standing.
GRILL
Grease and heat grill pan to medium-high heat. Add chicken and cook 6-8 minutes per side, or until no longer pink. Baste chicken with reserved ¼ cup Sauce the last 5 minutes.
Grill Pineapple Rings
Slather cooked chicken with the glaze and garnish with spring onions if desired. Serve with remaining sauce.
Serve with your favourite type of rice.
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