This is a tasty dish which can be served with fresh or tinned corn, peas, sweet potato and other vegetables. Vary the seasonings in your sauce according to your own taste - you may like it mild or you may prefer it hot and spicy!

Serves 4
Preparation & cooking time: 40 minutes

4 chicken breasts (on the bone, skin removed)

Sauce:
Olive oil
1/2 medium-sized onion (finely chopped)
1 tbsp Worcestershire sauce
2 tbsp whole-grain mustard
2 tbsp tomato puree
2 drops Tabasco sauce (to taste)
2 tbsp lemon juice
1 tsp fine brown sugar
1 small dash of soy sauce
1 pinch ginger (finely chopped or powder)
1 pinch allspice
1 pinch ground black pepper
110 ml water

Estimated Nutritional info:

Per 100g
Calories: 115
Fat: 1.1g
Sat fat: 0.3g
Cholesterol: 70g
Sugars: 0g
Carbs: 3g

GI Value: Medium
