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Syn-free Jerk Chicken bake

Discussion in 'Slimming World Recipes' started by rhubarbie, 13 May 2011 Social URL.

  1. rhubarbie

    rhubarbie Full Member

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    Hope you like! Adapted from a BBC food recipe. I didn't marinade and it was lovely. But i bet it would be gorg if allowed to marinade. I used rum but you can leave this out for a perfect syn free dinner!

    Serves 2
    Sauce
    1 red onion roughly chopped
    A 3cm piece of fresh root Ginger roughly colours
    3 garlic cloves crushed
    3 chillis roughly chopped (I used 3 birds eye chills but adjust to taste)
    1/2 tsp cinnamon
    1 tsp dried thyme
    100ml White wine vinegar
    100ml light soy sauce
    2tbsp rum (optional and lovely but synned at 1 for whole dish)

    1 red pepper chopped into strips
    1 red onion chopped into big chunks
    4 x chicken thighs

    1) throw all the sauce ingredients into a bowl with the chicken thighs for a few hours to marinade. Overnight ideally.

    2) heat oven to 190 degrees.

    3) put chicken and marinade mix in a roasting tin with the chopped veg

    4) Roast for 25-30 minutes and serve with rice.

    Sent from my iPhone using MiniMins
     
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  3. Aimeewillbeskinny

    Aimeewillbeskinny Full Member

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    This looks yummy!! :)
     
  4. danemi1

    danemi1 Member

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    sounds fab!
     
  5. law3a3m

    law3a3m Gold Member

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    Sounds lush am definitely trying this one! Xx
     
  6. law3a3m

    law3a3m Gold Member

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    I know this is a really old thread but I've just marinaded the chicken and I'm a bit worried its too vinegar-y! Should there be some passata or tinned toms in it as we'll?!
     
  7. joedenise

    joedenise Target Member

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    Did you add a tin of tomatoes when you cooked it or did you leave it as the recipe stands? Would love to know because the recipe looks quite nice but a bit concerned about making it if it is vinegary. My DH definitely wouldn't eat it if it is.

    Denise
     
  8. law3a3m

    law3a3m Gold Member

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    It was absolutely vile! Even with the toms it was so vinegary it burnt my mouth
     
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