x Abu Dhabi, UAETuesday 25 July 2017

Crispy marinated chicken with pineapple relish

The coriander marinade is a great way of adding flavour to protein-rich chicken, without increasing the fat content dramatically.

Coriander chicken with pineapple salsa.
Coriander chicken with pineapple salsa.

The combination of sweetness and heat in the pineapple relish is a tried and tested one - in Thailand, bags of freshly sliced pineapple are sold on the street with little pots of sugar mixed with chilli for dipping. Here, the relish works as a juicy accompaniment to the chicken.

Pineapple contains a number of healthy antioxidants, including vitamin C and manganese, as well as the enzyme bromelain, which helps in the digestion of protein and is believed to be instrumental in preventing blood-clot formation.

The coriander marinade is a great way of adding flavour to protein-rich chicken, without increasing the fat content dramatically.

Given that the weather is so good at the moment, you could just as easily cook the chicken on the barbecue and serve it al fresco. Any leftovers can be shredded up and tossed together with an Asian-inspired salad, for lunch the next day.

Crispy marinated chicken with pineapple relish

2 skinless chicken breasts

1 bunch coriander, roughly chopped

small bunch mint, leaves picked and chopped

lime, juice only

2 garlic cloves, peeled and chopped

15g grated ginger

50ml water

2 tbsp olive oil

salt and black pepper

 

For the pineapple relish:

red onion, peeled and finely chopped

-1 red chilli, deseeded and finely chopped

ripe pineapple, cut into 1cm cubes

1 lime, zest and juice

1 tsp rice or white vinegar

 

To garnish:

few springs coriander

1 lime, sliced in half

 

Tip the coriander, mint, lime, garlic and ginger into a blender and blend to a paste, adding the water gradually so the mixture comes together.

Place the chicken breasts in a bowl or dish and pour over the marinade, covering the chicken on all sides. Cover with cling film and leave to marinate in the fridge for at least two hours, bringing to room temperature for the last 30 minutes.

Heat a tablespoon or two of olive oil in a pan over a medium-high heat. Shaking off the excess marinade, add the chicken breasts and cook for 10-12 minutes, turning halfway or until cooked through.

While the chicken is cooking, mix together the pineapple, red onion, chilli, lime zest and vinegar.

Serve the chicken breasts with the pineapple relish and lime wedges.

 

Average nutritional information (per breast)

Calories: 170

Calories from fat: 46.8

Total fat: 5.2g

Saturated fat: 1g

Source: www.livestrong.com

 

eshardlow@thenational.ae