Ginger Me up Chicken! Low Fat Honey & Ginger Chicken Breasts

French Tart's Note:

This is a recipe I have been making for yonks now.....I first devised it about 18 years ago, when I was following Rosemary Connely's "Hip & Thigh Diet"!! It's a very easy low fat chicken dish, which can be pan fried or baked in the oven - I prefer the latter method, it's much easier! Serve it with a medley of gently steamed vegetables, rice or pasta. (NB: PLEASE note, one of the reviewers has stated that she cooked this in a crockpot!! I would NEVER suggest cooking this recipe in a crockpot, that's why it is NOT mentioned as a cooking method ANYWHERE in the recipe - only pan-fried or oven baked. Thanks! )

• Total Time: 1 hrs 5 mins
• Prep Time: 5 mins
• Cook Time: 1 hrs

Ingredients:

Servings: 4

• 4 large boneless skinless chicken breasts
• 2 tablespoons honey
• 1 -2 tablespoon Dijon mustard
• 4 tablespoons water
• 2 -3 teaspoons ground ginger or 1 tablespoon freshly ground gingerroot
• 2 -4 garlic cloves, peeled & crushed
• salt, to taste
• fresh ground black pepper, to taste
• 1/2-1 teaspoon cayenne pepper (optional)

Directions:

1. Preheat the oven to 180C or 350°F.
2. Select a sturdy oven dish - preferably non-stick.
3. Place the chicken breasts into the baking dish.
4. Mix the honey, mustard, water, ginger & crushed garlic (and cayenne pepper if using) together in a measuring jug.
5. Pour over the chicken breasts, easing them up slightly so the mixture runs underneath them.
6. Season with salt and freshly ground black pepper to taste and bake in the oven for 45 to 60 minutes.
7. Serve one chicken breast per person with some of the cooking sauce drizzled over the top of the chicken.
8. Garnish with chopped parsley & serve with a medley of steamed vegetables & pasta.
9. To pan fry, heat up a frying pan and add the chicken breasts - dry fry them briefly to give them a bit of colour and add the cooking sauce, mix well and cook for about 20- 30 minutes over a medium heat.
10. Serve as before.

Reviews

[Hovin4]

My family love this recipe and request it in the summer. Not wanting to fire the oven up in the summer I created a grilling alternative. I make the sauce put the chicken and the sauce together in a plastic zip lock bag, then I fire up the grill. When the coals are ready I shake off as much of the sauce as I can and give the breasts nice seared grill marks. Then place the breasts in a cast iron skillet, salt and pepper them and dump the remaining sauce from the bag on top. Snuff out the coals and put the skillet on the grill grate to finish cooking the chicken, turning a few times. Excellent, tender with a nice smoke flavor. Great with veggie kaboobs put on the grill with the chicken! Finish the meal with a nice pasta or fruit salad! Thanks for a great recipe :)

[debberd2]

This was an excellent dish! Easy, easy, easy! I used 2 medium sized chicken breasts and put them in a Pyrex baking dish for 30 minutes. I doubled everything except for the ginger. Thank you for a great, easy and delicious recipe! UPDATE: Made these yet again, and it's now a meal that we eat often. Healthy, light and delicious! I did not brown the chicken, just put it in the oven for 30 minutes, which is perfect. I did sprinkle some panko crumbs on the chicken before putting in the oven, just to give it a little crunch. I recommend putting the water at the bottom of the dish instead of mixing with the ingredients.

[Mama Sass]

I really loved this chicken, and my 17 month old liked it too. I did it in the pan to get it done faster, and it turned out well. I didn't add the cayenne because of my little boy, but next time i will pull his out and then add it. I think the heat would be really good with the sweetness. I added a dash of lemon juice to make it a bit more acidic, and all the flavors really worked together. This will be a new regular on our rotating dinner menu.