Tamborine chicken

Gluten Free
Dairy Free
Low Fod Map
Health score
24%
Tamborine chicken
30 min.
4
269kcal

Suggestions


If you're looking for a quick, delicious, and healthy meal that fits into various dietary preferences, look no further than Tamborine Chicken! This delightful dish delivers a burst of flavors that will tantalize your taste buds while keeping you on track with your health goals. With its gluten-free, dairy-free, and low FODMAP credentials, Tamborine Chicken is perfect for anyone who wants to enjoy a satisfying meal without the worry of ingredients that might not agree with their diet.

In just 30 minutes, you can whip up this vibrant main dish, making it an ideal choice for a delightful lunch or a dinner that impresses friends and family. The combination of marinated boneless chicken breasts with aromatic ginger and zesty lime creates a tantalizing experience that transports you straight to a sunny tropical getaway. Grilling the chicken allows the flavors to meld beautifully while giving it a lovely char that enhances its natural juiciness.

Serve it with lime wedges for an added zing, and watch your loved ones enjoy every bite. Whether you're hosting a get-together or simply treating yourself to a nourishing meal after a long day, Tamborine Chicken brings joy and satisfaction to the table—one delicious bite at a time!

Ingredients

  •  chicken breasts boneless
  • tsp peppercorn black
  •  cm root ginger chunk
  • tbsp soya sauce 
  •  lime zest 

Equipment

  • grill
  • aluminum foil
  • mortar and pestle

Directions

  1. Slash each chicken breast 3 times and put in a shallow dish. Crush the peppercorns coarsely in a mortar. Finely grate the ginger, crush the garlic and mix with the soy sauce, peppercorns, and lime zest and juice.
  2. Mix well, then pour over the chicken and leave to marinate for at least 10 mins, or up to 24 hrs.
  3. Line a grill rack with foil and brush lightly with oil.
  4. Lay the chicken on the foil, then curl the edges of the foil up slightly to catch the juices. Grill under moderate heat for 6-8 mins, then turn the chicken over and cook for a further 6-8 mins until cooked. If you are cooking this on the barbecue, cook for the same timings but make sure the coals are not too fierce.
  5. Transfer to a serving dish, then carefully pour over any remaining cooking juices.
  6. Serve with wedges of lime for squeezing over.

Nutrition Facts

Calories269kcal
Protein75.58%
Fat20.75%
Carbs3.67%

Properties

Glycemic Index
23.5
Glycemic Load
0.4
Inflammation Score
-4
Nutrition Score
21.349565257197%

Flavonoids

Hesperetin
1.93mg
Naringenin
0.15mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:268.65kcal
13.43%
Fat:5.94g
9.14%
Saturated Fat:1.31g
8.18%
Carbohydrates:2.36g
0.79%
Net Carbohydrates:1.81g
0.66%
Sugar:0.25g
0.28%
Cholesterol:144.64mg
48.21%
Sodium:514.52mg
22.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:48.69g
97.39%
Vitamin B3:23.81mg
119.05%
Selenium:72.46µg
103.52%
Vitamin B6:1.72mg
85.76%
Phosphorus:484.78mg
48.48%
Vitamin B5:3.27mg
32.73%
Potassium:886.74mg
25.34%
Magnesium:64.97mg
16.24%
Vitamin B2:0.24mg
13.97%
Manganese:0.21mg
10.45%
Vitamin B1:0.15mg
10.08%
Zinc:1.37mg
9.11%
Vitamin B12:0.45µg
7.53%
Iron:1.11mg
6.16%
Vitamin C:4.28mg
5.19%
Copper:0.1mg
4.83%
Vitamin E:0.46mg
3.1%
Folate:10.97µg
2.74%
Vitamin K:2.28µg
2.18%
Fiber:0.55g
2.18%
Calcium:19.4mg
1.94%
Vitamin A:76.07IU
1.52%
Vitamin D:0.23µg
1.51%