Liz’s Garlic and Coriander Chicken Marinade

11 Nov

Earlier this week I bought a monster bunch of coriander, and even though I used about 2/3 of it, the 1/3 that remained was about the size of a regular coriander bunch. So it was a perfect opportunity to try out the recipe that Liz sent for a garlic and coriander marinade. The original recipe specifies quails, but I used skinless chicken breasts. Happily it was just as delicious as I remembered, with the pungency of fish sauce perfectly offset by the fresh coriander.

Preparation was quick and easy – perfect for a warm Spring afternoon. I served it with grilled asparagus for a light, healthy lunch. Next time I might add a side salad to increase the vegetable count.

James and I have been doing a lot of chicken breast for lunch, usually with some sort of spice rub for flavour without extra calories. It’s then served with broccoli, asparagus or a salad (dressed with lemon, not oil) for a meal that is packed with nutrition and protein, and relatively low in fat and carbs. Baked goods are fun to blog about (and eat!), but it’s these kinds of healthy meals that are the staples of my diet.

Ingredients

  • 2 chicken breasts (nutritional guide is based on breasts that are roughly 240g)
  • 1.5 TBSP fish sauce
  • 1 bunch coriander, chopped
  • 2 cloves garlic, finely chopped
  • 1/3 tsp black pepper
  • 1/2 TBSP peanut oil

Method

  1. Pour fish sauce over chicken breasts.
  2. Mix other ingredients together, either by hand or with a blender. Spread over chicken and marinate for 2-3 hours.
  3. Barbecue on high heat, 4 minutes each side.

 

Very Rough Nutritional Guide
1 chicken breast: 324 calories, 23% fat, 74% protein, 3% carbs

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