TRIPLE DUTY: LIME & GINGER CHICKEN THIGHS, Low-fat, Easy, Prep Ahead, budget-friendly

Perfect for a summer like this: absolutely gorgeous from the barbie, on a picnic or in a packed lunch

Un-boring healthy food: Lime & Ginger Chicken -  low-fat & salt
'Delicious. I could taste the lovely marinade in every bit both outside & inside.' Tasters

Here's a another unforgettable chicken dish loaded with flavour.  It's easy-peasy, gets prepped the night before and is wallet-friendly (1kilo thighs on the bone £3'ish).

In 67's simple recipe, even standard supermarket chicken turns into something that lights up the taste buds - while also being ultra-healthy.

Chicken thighs on the bone work best; they have more flavour and the marinade suits dark meat.  But the recipe also works well with 'flat packed' chicken (the backbone is removed and the bird flattened)*.  

However they're eaten - hot, warm, on a picnic blanket or from an office lunchbox - this immensely flavourful chicken will be a winner!

In the unlikely event of leftovers, Lime & Ginger Chicken freezes well AND defrosts without losing moisture or flavour.

Cost: £3.50'ish
Portions: 7-8
  
Ingred:
   3 tbsp olive oil 
   2 tsp grated lime zest
   1/3 cup fresh lime juice (2-3 limes)
   1 generous tbsp minced/grated peeled fresh ginger 
   1 tbsp fresh or 1 tsp dried parsley (opt)
   cracked black pepper and a little salt

1 kilo chicken thighs (about 8) or thighs & drums, skin removed

Method:

1. Whisk first 6 ingreds in a glass dish large enough to hold the chicken  
2. Place bone side down in the marinade; cling film; refrigerate 2 hours 
3. Turn the thighs flesh side up; re-cover, refrigerate 4 hours or overnight.
4. When ready to cook, preheat oven to 350f/180c
5. Place a rack in the baking tray; arrange thighs bone side up; bake 15mins
6. Turn chicken flesh side up; roast 20 mins or until cooked.
7. Lightly salt and pepper; serve OR leave to cool. 
8. Eat warm with Positively Terrific Potato, Onion & Carrot Melange or cold with Lunchbox Slaw and Zucchini Corn Drop Scones 

Comments:
'I could taste the lime and ginger marinade right the way through; I even cut out a bit of the middle to check.  It was really nice.' Political Agent
'Delicious. I'd be happy with this for school lunch.' Schoolboy taster

Tip:

• If using 'flat-pack' chicken, prepare and marinade the night before
• Get the best out of limes by either rolling them on a hard surface or microwaving them for 10 seconds
• Don't throw away the skin from the thighs; spread them out over a  rack in a baking tray;  bake at 350f/180c/ gas mark 5 for half an hour; the fat will render off, crisping the skin beautifully; break it up and scatter over the chicken or a  salad
• if you like this, you will probably also like Tuscan Chicken

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.   

HEALTHY OFFICE LUNCH: CHICKEN IN LIME & GINGER, Prep-ahead, Frugal, Easy-peasy

One of those lovely recipes for the busy cook that is easily prepped the night before...

Lime & Ginger Chicken Thighs: low-fat/salt high flavour for a healthy office lunch
'Delicious. I could taste the lovely marinade in every bit both outside & inside.' Tasters

Chicken in Lime and Ginger is a gloriously tasty dish perfect for an away-from-home  lunch.  The simple preparation turns standard chicken into something that lights up the taste buds.   It's wallet-friendly* and free of most of the nasties: fat, salt, preservatives.

Usually made with chicken thighs, the recipe also works with spatchcocked chicken.  Spatchcock chicken has the backbone removed and is flattened to speed up cooking.  It is also easier to divide into segments.  (Note: 67 does not have cooking shears and stands the bird on it's rear end; holding it firmly and using a sharp cooks knife, cut down on first one and then the other side of the backbone; keep backbone for stock)

Unlike some things, Lime & Ginger Chicken defrosts without loss of moisture or flavour.

Cost: min £2
Portions: 6-7
  
Ingred:

3 tbsp olive oil 
2 tsp grated lime zest
1/3 cup fresh lime juice (2-3 limes)
1 generous tbsp minced/grated peeled fresh ginger 
1 tbsp fresh or 1 tsp dried parsley (opt)
 cracked black pepper and a little salt

1 pkg chicken thighs (about 7), skin removed

Method:

1. Combine first 6 ingredients in a glass dish large enough to fit the thighs.
2. Place thighs bone side down in the dish; cover with cling film; refrigerate at least 2 hours.  
3. Turn the thighs.  Re-cover and refrigerate another 4 hours or overnight.
4. Preheat oven to 350f/180c
5. Place chicken bone side up on a baking rack on a tray; bake 15 mins
6. Turn chicken meat side up; roast another 20 mins or until cooked.
7. Lightly salt and pepper; serve OR leave to cool. 
8. Eat warm with Positively Terrific Potato, Onion & Carrot Melange or cold with Lunchbox Slaw and Zucchini Corn Drop Scones 

Comments:
'I could taste the lime and ginger marinade right the way through the chicken; I even cut out a bit of the middle to check.  It was really nice.' Political Agent
'Delicious. I'd be happy with this for school lunch.' Schoolboy taster

Tip:

• Get the best out of limes by either rolling them on a hard surface or microwaving them for 10 seconds
• Don't throw away the skin from the thighs; spread them out over a baking rack in a tray and bake at 350f/180c/ gas mark 5 for half an hour; the fat will be rendered off and you will be left with lovely crispy bits which can be broken up and used to garnish the chicken or the salad
• if you like this, you will probably also like Tuscan Chicken

Like this? Hate it? Comments or questions, pls email b67goingon50@yahoo.co.uk and say if they can be included in the blog                                         

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.