Sticky Pantry Chicken Thigh

• 份量: 4 servings
• 准备时间: 5 minutes
• 总时间: 15 minutes

配料

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)

步骤

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.

营养

• 每份大小: 445 g
• 卡路里: 491 kcal
• 总脂肪: 11.3 g
• 饱和脂肪: 2.4 g
• 胆固醇: 127 mg
• 钠: 910 mg
• 总碳水化合物: 59.5 g
• 膳食纤维: 1.5 g
• 总糖: 6.7 g
• 蛋白质: 36.4 g