Sticky Pantry Chicken Thigh

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 15 minutes

材料

1 tbsp oil (for frying)

6 (1.5-2lb / 750g-1kg) chicken thigh fillets (, boneless skinless)

1/2 tsp cooking/kosher salt

1/2 tsp black pepper

1/2 cup water

Sauce:

1/3 cup ketchup ( or tomato sauce (Australian)

2 tbsp soy sauce

1 tbsp dijon or American mustard

2 tbsp hot sauce (optional)

2 tbsp vinegar (any)

2 1/2 tbsp honey

2 garlic cloves (, crushed)

手順

Sauce - Whisk the ingredients in a medium bowl.

Sprinkle each piece of chicken with the salt and pepper.

Heat the oil in a large non-stick pan over medium high heat.

Coat chicken - Quickly dip a piece of chicken in the Sauce, shake off excess, then place in the pan. Repeat with as many pieces of chicken as you can fit in the pan.

Cook the first side for 3 minutes, until it caramelises and is dark golden, then turn and cook the other side for 2 minutes until the chicken is almost cooked through.

Sauce - Add the remaining Sauce and water. Bring to a rapid simmer, stirring occasionally, scraping the bottom of the pan to get all the brown bits stuck to the bottom of the pan. When the sauce has thickened (around 1 to 2 minutes), remove the pan from the stove. Turn chicken in Sauce to coat.

To serve, place chicken on plate and spoon over Sauce.

栄養

• サービングサイズ: 445 g
• カロリー: 491 kcal
• 脂肪総量: 11.3 g
• 飽和脂肪: 2.4 g
• コレステロール: 127 mg
• ナトリウム: 910 mg
• 炭水化物総量: 59.5 g
• 食物繊維: 1.5 g
• 糖質総量: 6.7 g
• タンパク質: 36.4 g