Middle Eastern chicken recipe
Transform a piece of chicken in just an hour in a marinade. This is delicious baked in the oven, on the barbie or a ridged griddle pan.
Preparation time: 15 minutes plus marinating time Cooking time: 30 minutes Serves 6
2tbsp whole coriander seeds
1tbsp cumin seeds
1tsp dried chilli flakes
5tbsp chopped fresh flat-leaf parsley
juice and finely grated zest 1 lemon
3tbsp olive oil
6 boneless, skinless chicken breasts
1 Lightly toast the seeds in a dry frying pan, then tip into a mortar and pound with the pestle until coarse. Add the chilli, parsley, lemon zest, juice and oil and mix with salt and freshly ground black pepper.
2 Score the upper sides of the chicken with a sharp knife without cutting right through. Rub the spice mix into the cuts and spoon all around and over the chicken, giving it a good covering. Place in a non-metallic dish, cover with clingfilm and leave it to marinate in the fridge for at least an hour but overnight would be much better.
3 Preheat the oven to 190 C, 170 C fan, 375 F, gas 5. Put the chicken into a tin and bake for 25 minutes, depending on the thickness.
Per serving: 243cals, 13g fat, 3g saturated fat, 0g carbohydrate
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