Chicken in balsamic barbecue sauce
Prep time:plus marinating time
Skill level: Easy peasy
Costs: Cheap as chips
This simple South African, ultra-tasty dish is usually done on a barbecue and mixes wonderfully with the smoky flavours. It also makes a great healthy winter-warmer when cooked under a grill indoors for those of us not so lucky to live in a hot country! Serve up with boiled potatoes and steamed veggies for a healthy family meal that everyone will love. Perfect for when you're short on time, simply pop the chicken in to marinade in the morning and it can be on the table in under half an hour in the evening.
- 4 chicken breasts
- 1 small onion, peeled and finely chopped
- 2 garlic cloves, peeled and crushed
- 1 chicken stock pot (like Knorr)
- 1 level tsp dry mustard
- 2tbsp brown sugar
- 1½tbsp Worcestershire sauce
- 3tbsp olive oil
- 4tbsp tomato ketchup
- 8tbsp balsamic vinegar
- Tabasco sauce, to taste, optional
Leave the chicken in the marinade for as long as you can for the best flavour and to keep it moist.
- Mix ingredients for the marinade in a large non-metallic dish, adding some freshly ground black pepper.
- Add the chicken breasts, coat them well and leave, covered, at least 4 hours at room temperature, or overnight, in the fridge.
- When ready to serve, take the chicken out of the marinade and grill (line the tray with foil), barbecue, or pan-fry for 10-15 minutes, over a medium heat, depending on their size, adding more marinade halfway through cooking. Take the meat out. Set aside while you bring the marinade to the boil and cook for about 5 minutes. Spoon over the meat for serving hot, or cold, with salad.
Nutritional information per portion
- Calories 302(kcal)
- Fat 10.0g
- Saturates 2.0g
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.