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Low Fat Pineapple Chicken Tenders Recipe

Pineapple chicken tenders
Hiya! Today we will discuss about Low Fat Pineapple Chicken Tenders Recipe

Ingredients

  • 1/3 cup light soy sauce
  • 1/2 cup packed brown sugar
  • 1 cup pineapple juice
  • 1kg chicken breast tenderloins or strips
  • skewers

Directions

Mix pineapple juice, brown sugar, and soy sauce in a small saucepan over medium heat. Remove from heat just before the mixture comes to a boil. Place chicken tenders in a medium bowl. Cover with the pineapple marinade and refrigerate for at least 30 minutes. Preheat grill for medium heat. Thread chicken lengthwise onto wooden skewers. Lightly oil the grill grate. Grill chicken tenders 5 minutes per side, or until juices run clear. They cook quickly, so watch them closely.

Low Fat Pineapple Chicken Tenders Recipe

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Remove the skin from the chicken and slash each thigh two or three times. Put into a bowl or plastic container and toss with the lime juice and 1/2 tsp salt. Set aside while you make the marinade.

In a small food processor, blitz the ginger and garlic to make a paste, adding a splash of water if needed. Set aside half of the paste for the sauce. Tip the remaining marinade ingredients into the food processor, then blitz to a smooth paste. Pour the paste over the chicken and marinate for at least 4 hrs (overnight or 24 hrs is even better).

To make the sauce, heat 2 tbsp of the ghee or butter in a large shallow pan with a lid. Cook the onions for 15 mins over a medium heat until starting to brown. Add the spices and remaining garlic and ginger paste, and cook for 2 mins. Stir in the tomato purée, ground almonds, a pinch of sugar and vinegar. Cook for about 1 min. Pour in the passata, then fill the jar or carton halfway up with water and add this too. Bring to a gentle simmer, then cook for 2-3 hrs until you have a thick, red sauce. Can be kept chilled in the fridge for up to 48 hrs while you marinate the chicken.

Set the grill to its highest setting. Lift the chicken from the marinade, wiping off any excess back into the dish and reserve for the sauce. Arrange the chicken on a large baking tray cut-side up. Put under the grill for 10-15 mins until charred and starting to blacken. Remove the tray from the oven and set aside with the cooking juices. Reheat the sauce, adding the reserved marinade, then tip the chicken and any pan juices with the crème fraîche or cream into the curry sauce. Cook for 40 mins until the chicken is completely tender. Stir the remaining butter or ghee in at the end. 

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Mix the first 4 ingredients together in a bowl and season generously. Roll into 12 meatballs. Heat half the oil in a large frying pan. Pop in the meatballs and brown all over. Remove from the pan and set aside. Add the rest of the oil and tip in the courgettes and garlic. Cook for 3 mins to soften. Pour in the chopped tomatoes, plus half a carton of water and the meatballs. Simmer for a further 15-20 mins, or until the meatballs are cooked through and the sauce has really thickened. Meanwhile, cook the pasta following pack instructions. Drain and mix with a few tbsp of the tomato sauce to coat. Top with the meatballs and remaining sauce. Sprinkle with Parmesan and serve.

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Heat the olive oil in a large saucepan and gently fry the celery, carrots, onion, garlic and thyme for 10-15 mins until softened. Meanwhile, cover the porcini with hot water and soak for 15 mins until softened and swollen. Drain the mushrooms, reserving the soaking liquid, and roughly chop. Add to the softened vegetables along with the soaking liquid and cook for another 5 mins. Stir in the tomatoes and cook for 10 mins until they begin to break down, then pour in the stock and bring to a gentle simmer. Poach the 6 eggs in a separate large saucepan of simmering water for 3-4 mins until set, then remove with a slotted spoon. Add the parsley and a little seasoning to the soup, and mix in the torn-up toasted bread. Divide the soup between 6 bowls and place an egg on top of each. Serve scattered with extra thyme.

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