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

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! )

Ingredients:

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