Department of Health & Human Services
Premiers Active April

Recipe of the Week: Char-Grilled Chilli Chicken with Pineapple Salsa

Some great inspiration for a barbeque marinade to use on chicken, lamb or pork. Serve with some salad and the pineapple salsa really adds that extra tang! Chicken thigh fillets are ideal in an indoor grill or on the barbeque, becoming flavoursome and tender. This one’s also really fast to prepare, which makes things even better.

Preparation time: 5 minutes
Serves: 4

Ingredients

  • 2 tsp chilli paste
  • 2 tsp garlic, crushed
  • 2 tsp crushed ginger
  • 2 tbs lemon juice
  • 1 tbs olive oil
  • 2 1/2 tbs reduced salt soy sauce
  • 1 tbs brown sugar
  • 400g skinless chicken thighs
  • 450g canned pineapple, drained in natural juice
  • 1 tsp grated ginger
  • 1 tbs mint, freshly chopped
  • 1 cup brown rice (1/2 cup cooked per serving)

Cooking method

  1. Combine chilli paste, garlic, crushed ginger, half the lemon juice, olive oil, soy sauce and sugar in a bowl.
  2. Coat chicken with marinade and leave refrigerated for at least 15 minutes up to a few hours.
  3. In the meantime, combine the pineapple, other half of the lemon juice, grated ginger and mint in a bowl, toss to coat. Refrigerate until ready to serve.
  4. Heat grill, brush with oil and cook chicken on one side for about 5 minutes, turn over and cook until chicken is cooked through.
  5. When chicken is cooked, slice and serve on 1/2 cup of brown rice with pineapple salsa and a mixed salad.

Nutrition information

Each serve of this recipe provides 1 serve of lean meat and poultry, fish, eggs, nuts, seeds or legumes and 1 serve of grains.

Average Quantity per serve
Energy 1266kJ
Total sugars 3g
Protein 13g
Sodium 289mg
Calcium 24mg
Total fat 11g
Saturated fat 2g
Iron 1mg
Carbohydrates 22g
Fibre 2g

 

nutrition-australiaRecipe selected by Nutrition Australia Victorian Division. For more healthy recipes visit the Nutrition Australia website.

Last updated: November 28, 2016 at: 12:15 pm

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