Ginger Garlic Chicken

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Serves 4

Ingredients

  • 4 boneless skinless chicken breasts
  • 4 tsp. light soya sauce
  • 6 tbsp. water
  • 3 tsp. ginger, chopped
  • 4 cloves garlic, finely chopped
  • 1 tbsp. vegetable oil
  • Freshly ground black pepper, to taste

Method

  1. Preheat oven at 200°c or gas mark 6.
  2. Place the oil in a pan on medium heat and seal the chicken, ensuring it is white all around. This will take up to 5 minutes.
  3. Then mix the ginger, garlic, soya and water together in a bowl.
  4. Next pour the mixture onto the chicken breasts, ensuring that the mixture goes over and under the chicken.
  5. Place in tin foil, ground black pepper to taste.
  6. Place the foil wraps in a Pyrex dish or other oven proof dish.
  7. Cook in the oven for around 20 minutes
  8. Serve the chicken and cover with the juices it has been cooking in.
  9. Enjoy with a side of salad.

Chefs Tips

  • Who says you need to miss out on Indian classics if you have diabetes?
  • This ginger garlic chicken dish is low fat, low carb, yet high in protein.
  • It is an extremely tasty, yet healthy dish.

Nutritional Value

(per serving)

Calories 197
Total Fat 4.8 gm
Saturated Fat 0.5 gm
Carbohydrates 11 gm
Fibre 2.9 gm
Protein 28 gm