Ingredients:
- 1/2 cup tomato, chopped ( canned tomatoes or some ketchup are a good substitute,but i prefere the fresh ones)
- tabasco sauce , to taste
Directions:
- Combine all ingredients except chicken and spring onions or chives.
- Marinate chicken in the sauce for 2 hours or more (best overnight).
- Remove chicken from marinade, place chicken tight in a baking mold and broil until nicely browned about 10 minutes per side, or grill on the BBQ.
- Pour marinade over chicken in the mold and bake for 20 minutes at 180°C (350°F) or until through.
- Top with spring onions or chives.
- Serve hot with fresh salad and/or grilled vegetables.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 450.08 Kcal (1884 kJ) | ||
| Calories from fat | 160.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.82g | 27% | |
|---|---|---|---|
| Cholesterol | 241.28mg | 80% | |
| Sodium | 555.19mg | 23% | |
| Potassium | 853.22mg | 18% | |
| Total Carbs | 10.6g | 4% | |
| Sugars | 6.54g | 26% | |
| Dietary Fiber | 0.84g | 3% | |
| Protein | 51.48g | 103% | |
| Vitamin C | 21.9mg | 36% | |
| Iron | 3.1mg | 17% | |
| Calcium | 56.1mg | 6% | |
| Amount Per 100 g | |||
| Calories | 115.51 Kcal (484 kJ) | ||
| Calories from fat | 41.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.57g | 27% | |
|---|---|---|---|
| Cholesterol | 61.92mg | 80% | |
| Sodium | 142.48mg | 23% | |
| Potassium | 218.96mg | 18% | |
| Total Carbs | 2.72g | 4% | |
| Sugars | 1.68g | 26% | |
| Dietary Fiber | 0.21g | 3% | |
| Protein | 13.21g | 103% | |
| Vitamin C | 5.6mg | 36% | |
| Iron | 0.8mg | 17% | |
| Calcium | 14.4mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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