Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
420
Calories
33g
Protein
18g
Fat
28g
Carbs
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Honey | 1 tbsp (21g) | 64 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- ½ cup (125 ml/4.2 US fl oz) chicken broth
- ¾ cup (185 ml/6.3 US fl oz) white wine
- 2 tbsp Worcestershire sauce
- 2 tbsp lemon pepper
- 3 tbsp cayenne pepper
- ¼ cup (85 g/3.0 oz) honey
- 2 tbsp minced garlic
- 3 sprigs rosemary , finely chopped
- ¼ cup (60 ml/2.0 US fl oz) extra-virgin olive oil
- 1 tbsp finely grated lemon zest
- 10 sprigs thyme , finely chopped
- 2 tbsp salt
- 2 tbsp black pepper
Directions
1
Combine all ingredients in a gallon size zip-top bag.
2
Refrigerate for up to 2 weeks before using to marinate chicken.
3
To use, proceed as directed in given recipe OR submerge chicken in marinade and let rest for several hours in the fridge before cooking.
Recipe sourced from
wikibooks