I've come up with a recipe for Sticky BBQ Chicken which is nice and healthy if eaten with the right accompaniments.
Ingredients (serves 2 people):
2 chicken breasts
1 packet of Merchant Gourmet Mixed Grains (Ready to eat)
150g cherry tomatoes
2 tbsp ketchup
1 tbsp dark soy sauce
1 tsp lemon juice
1 tbsp sweet chilli sauce
1 tsp wholegrain mustard
1/2 tbsp honey
1/2 tsp ground mixed spice
1/2 tsp ground ginger
Start by adding the ketchup, soy sauce, lemon juice, sweet chilli sauce, mustard, honey, mixed spice and ginger into a large glass bowl. Taste it to see if the flavours suit you and add more of any of the ingredients if you wish.
Add the chicken breasts to the bowl and coat with sauce. In an ideal world this should be placed in the fridge for a minimum of half and hour but I understand that you are probably hungry and just want to cook it in which case it will be fine!
Preheat the oven to 180C and turn on the grill
Once you have left it to marinate (or not) place under a grill. Keep turning and cook for about 20 minutes ensuring that the chicken is cooked right through. (I cooked it in an aga for 30 minutes so please use your judgement on whether or not it is cooked.
Whilst this is cooking place your cherry tomatoes in a pan with 1-2 tbsp of olive oil and a sprinkling of salt. Place in the oven and leave to cook for 20 minutes.
Then cook your mixed grains according to the packet - it takes 10 minutes on the hob or 1 minute in the microwave if you have one!
Place the remaining marinate in a saucepan and heat until boiling (remember that you had chicken in their so it essentially needs to be cooked). This should take no more than 5 minutes.
Next up you need to assemble. So place the mixed grains at the bottom of your bowl. Cut up you chicken into pieces and place on top. Then sprinkle the tomatoes on top followed by the remaining marinate and voila!
If you make it let me know how it goes!