toliveordiet?
Full Member
Someone has just given me an Ainsley Harriot BBQ book so I started looking through ready to discard it until after my diet. To my surprise there were a few recipes which are zero/low syn or could easily be adapted to suit - this is the first:
Fuzziless Jerk Chicken
Serves 6
Syn Free on Red Day
6 Part Boned chicken breasts
For the sauce:
8oz onions, quartered
2 habaneros or scotch bonnet chillies, halved and seeded
2oz fresh root ginger, peeled and roughly chopped
1/2 tsp ground allspice
the leaves from 1/2 oz fresh thyme sprigs
1 tsp freshly ground black pepper
120ml (4 fl oz) white wine vinegar
120ml (4 fl oz) dark soy sauce
Fuzziless Jerk Chicken
Serves 6
Syn Free on Red Day
6 Part Boned chicken breasts
For the sauce:
8oz onions, quartered
2 habaneros or scotch bonnet chillies, halved and seeded
2oz fresh root ginger, peeled and roughly chopped
1/2 tsp ground allspice
the leaves from 1/2 oz fresh thyme sprigs
1 tsp freshly ground black pepper
120ml (4 fl oz) white wine vinegar
120ml (4 fl oz) dark soy sauce
- Put all the ingredients for the sauce into a food processor and whizz until smooth.
- Place the chicken in a large shallow dish, pour over the sauce, cover and leave to marinate in the fridge for 24 hours, turning the chicken every now and then
- Barbecue the chicken breasts over medium-hot coals for 25-30 minutes basting now and then with leftover sauce. As it cooks the thick sauce will go quite black in places, but as it falls off it will leave behind a really well flavoured, crisp skin, with lovely moist tender meat underneath.
