A Fijian Style Baked Marinated Chicken recipe is a flavorful dish originating from Fiji. It involves marinating chicken pieces in a special blend of spices and herbs before baking. This dish has gained popularity for its delicious taste and potential health benefits.
The recipe for Fijian Style Baked Marinated Chicken typically involves marinating chicken pieces in a mixture of spices like ginger, garlic, and turmeric. These spices not only enhance the flavor but also provide potential health benefits. Ginger, for example, is known for its anti-inflammatory properties, while garlic may have antibacterial effects. Turmeric contains curcumin, which has antioxidant properties.
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Once marinated, the chicken is baked until it’s tender and cooked to perfection. Baking helps retain the flavors without adding excess oil or fat, making it a healthier cooking method compared to frying.
Fijian Style Baked Marinated Chicken can be a good source of lean protein, which is essential for building and repairing tissues in the body. Chicken is also rich in vitamins and minerals like B vitamins, which play a vital role in metabolism and energy production.
Moreover, this dish is often served with vegetables, adding essential nutrients like vitamins A and C, fiber, and antioxidants to the meal. These nutrients contribute to overall health and well-being.
In summary, the Fijian Style Baked Marinated Chicken recipe is a delicious and potentially nutritious dish that involves marinating chicken in spices and herbs and baking it to perfection. While it offers a burst of flavor, it can also provide essential nutrients and potential health benefits due to its ingredients.
How To Make Our The Fijian Baked Marinated Chicken Recipe
Ingredients (8 Servings)
1/2 cup reduced-salt soy sauce
1/2 cup sunflower oil
3level tbsp brown sugar
3 tbsp Worcestershire sauce
2 tsp ginger puree
2 red onion, finely chopped
(2oz) sesame seeds
2 kbs packs chicken mini breast fillets
1 oz. butter
Instructions
1. In a mixing bowl, combine:
a. 1/2 cup reduced-salt soy sauce
b. 1/2 cup sunflower oil
c. 3 level tbsp brown sugar
d. 3 tbsp Worcestershire sauce
e. 2 tsp ginger puree
f. 2 red onions, finely chopped
2. Add the chicken to the mixture, ensuring it’s well coated:
a. Place 2 kg packs of chicken mini breast fillets into the marinade.
3. Cover the bowl and refrigerate:
a. Use a lid or plastic wrap to cover the bowl.
b. Refrigerate for at least 1 hour to allow the chicken to marinate.
4. Preheat the oven:
a. Set your oven to 350°F (175°C) and let it preheat.
5. Prepare a baking dish:
a. Grease a baking dish with 1 oz. of butter.
6. Transfer the marinated chicken to the baking dish:
a. Place the marinated chicken pieces evenly in the prepared baking dish.
7. Sprinkle sesame seeds over the chicken:
a. Evenly distribute 2 oz. of sesame seeds on top of the chicken.
8. Bake the chicken:
a. Place the baking dish in the preheated oven.
b. Bake for approximately 25-30 minutes or until the chicken is cooked through and the sesame seeds turn golden brown.
9. Check for doneness:
a. Ensure the chicken is fully cooked by checking that it reaches an internal temperature of 165°F (74°C).
10. Serve the Fijian Style Baked Marinated Chicken:
a. Once cooked, remove the dish from the oven.
b. Let it cool slightly before serving to 8 people.
Estimated Prep Time: 1 hour (marinating time not included)
Cooking Time: 25-30 minutes
Pots, Pan and Cooking Equipment Needed for the The Fijian Baked Marinated Chicken Recipe
Baking dish
Best Way to Store Leftovers From The Fijian Baked Marinated Chicken Recipe
a. Store leftovers in an airtight container.
b. Use resealable plastic bags for individual portions.
c. Label the container with the date to track freshness.
d. Refrigerate leftovers promptly within two hours.
e. Freeze for longer storage in a freezer-safe container.
f. Avoid storing in metal containers to prevent off-flavors.
Tips and Tricks For Easier Creation
Marinate the chicken for at least 1 hour for better flavor.
Ensure the chicken reaches an internal temperature of 165°F (74°C).
Use fresh ginger puree for the best taste.
Toast sesame seeds for added nuttiness before sprinkling.
Preheat the oven to the specified temperature for even cooking.
Check for doneness with a meat thermometer.
Let the baked chicken rest for a few minutes before serving.
Side Dishes and Desserts Forthe The Fijian Baked Marinated Chicken Recipe
a. Steamed jasmine rice
b. Grilled vegetables
c. Tropical fruit salad
d. Coconut rice
e. Cucumber and tomato salad
f. Naan bread
g. Sweet potato fries
How To Serve the Cuban The Fijian Baked Marinated Chicken Recipe
a. Serve the baked chicken on a platter or individual plates.
b. Garnish with fresh cilantro leaves for added freshness.
c. Provide lime wedges for a zesty touch.
d. Pair with your chosen side dish for a complete meal.
e. Enjoy the flavorful Fijian-style chicken with friends and family.
f. Use serving utensils to distribute portions easily.
Dietary Substitution For the The Fijian Baked Marinated Chicken Recipe
1. Vegan Options for the Fijian Style Baked Marinated Chicken Recipe:
a. Substitute chicken mini breast fillets with tofu or tempeh.
b. Replace Worcestershire sauce with vegan Worcestershire sauce.
c. Use plant-based butter instead of dairy butter.
d. Swap honey for brown sugar or a vegan sweetener.
e. Use a soy-based alternative for reduced-salt soy sauce.
2. Gluten-Free Options for the Fijian Style Baked Marinated Chicken Recipe:
a. Ensure that the soy sauce used is certified gluten-free.
b. Use gluten-free tamari sauce instead of soy sauce.
c. Replace Worcestershire sauce with a gluten-free version.
d. Substitute brown sugar with a gluten-free sweetener.
e. Check sesame seeds for cross-contamination with gluten.
3. Vegetarian Options for the Fijian Style Baked Marinated Chicken Recipe:
a. Keep the original recipe as it is since it already excludes meat.
b. Use Quorn or other meat substitutes instead of chicken.
c. Choose vegetable-based Worcestershire sauce.
d. Opt for plant-based butter instead of dairy butter.
e. Confirm the soy sauce used is vegetarian-friendly.
4. Mediterranean Diet Options for the Fijian Style Baked Marinated Chicken Recipe:
a. Maintain the original recipe since it aligns with the Mediterranean diet.
b. Serve with a side of Mediterranean salad.
c. Garnish with fresh herbs like basil and oregano.
d. Use extra virgin olive oil for a healthier fat source.
e. Pair with whole-grain couscous or quinoa.
5. Keto Diet Options for the Fijian Style Baked Marinated Chicken Recipe:
a. Substitute brown sugar with a keto-friendly sweetener.
b. Use almond flour or crushed pork rinds as a coating instead of sesame seeds.
c. Ensure the Worcestershire sauce used is low in sugar or sugar-free.
d. Use ghee instead of regular butter.
e. Serve with keto-approved vegetables like broccoli or asparagus.
6. Heart Healthy Diet Options for the Fijian Style Baked Marinated Chicken Recipe:
a. Use olive oil instead of sunflower oil for healthier fats.
b. Choose reduced-sodium or low-sodium soy sauce.
c. Replace brown sugar with a natural sweetener like honey or maple syrup.
d. Serve with steamed vegetables for added fiber.
e. Opt for skinless chicken breast fillets for lower saturated fat.
7. Paleo Options for the Fijian Style Baked Marinated Chicken Recipe:
a. Use coconut aminos instead of soy sauce.
b. Swap brown sugar with honey or coconut sugar.
c. Use ghee or coconut oil instead of sunflower oil.
d. Ensure the Worcestershire sauce is free from non-Paleo ingredients.
e. Serve with roasted vegetables or a Paleo-approved side salad.
8. Low Carb Options for the Fijian Style Baked Marinated Chicken Recipe:
a. Substitute brown sugar with a low-carb sweetener.
b. Use almond flour or crushed pork rinds instead of sesame seeds.
c. Choose a reduced-carb Worcestershire sauce.
d. Serve with cauliflower rice or zucchini noodles.
e. Opt for skinless chicken breast fillets to reduce carb content.
9. Whole 30 Options for the Fijian Style Baked Marinated Chicken Recipe:
a. Ensure the Worcestershire sauce used is Whole30 compliant.
b. Use ghee or clarified butter instead of regular butter.
c. Swap brown sugar with a Whole30-approved sweetener.
d. Serve with a side of Whole30-friendly vegetables.
e. Check sesame seeds for any additives or non-compliant ingredients.
10. Weight Watchers Options for the Fijian Style Baked Marinated Chicken Recipe:
a. Use skinless chicken breast fillets to reduce SmartPoints.
b. Calculate SmartPoints for the specific ingredients used.
c. Substitute brown sugar with a low-point sweetener.
d. Ensure the Worcestershire sauce is low in SmartPoints.
e. Serve with Weight Watchers-friendly side dishes.
11. Low Fat Options for the Fijian Style Baked Marinated Chicken Recipe:
a. Use skinless chicken breast fillets to reduce fat content.
b. Choose low-fat or fat-free versions of soy sauce and Worcestershire sauce.
c. Use a fat-free cooking spray instead of sunflower oil.
d. Swap brown sugar with a sugar-free sweetener.
e. Serve with steamed vegetables for a low-fat meal.
12. Vegetable Variations for the Fijian Style Baked Marinated Chicken Recipe:
a. Replace chicken mini breast fillets with cauliflower florets.
b. Use sliced mushrooms as a meat alternative.
c. Marinate tofu or tempeh with the same marinade.
d. Serve over a bed of roasted or stir-fried vegetables.
e. Experiment with different vegetable combinations for variety.
It’s always recommended to check labels, choose quality ingredients, and consult with a healthcare professional or registered dietitian for personalized advice.
FAQ About the The Fijian Baked Marinated Chicken Recipe
What is Fijian Style Baked Marinated Chicken Recipe?
Fijian Style Baked Marinated Chicken Recipe is a flavorful chicken dish marinated in a mixture of soy sauce, sunflower oil, brown sugar, Worcestershire sauce, ginger puree, and sesame seeds, then baked to perfection.
How do I marinate Fijian Style Baked Marinated Chicken Recipe?
To marinate Fijian Style Baked Marinated Chicken Recipe, combine the chicken mini breast fillets with the marinade mixture in a bowl, ensuring the chicken is well-coated. Refrigerate for at least 1 hour for optimal flavor.
What are some possible substitutions for ingredients in Fijian Style Baked Marinated Chicken Recipe?
For Fijian Style Baked Marinated Chicken Recipe, you can consider substitutions like tofu for chicken, gluten-free soy sauce for reduced-salt soy sauce, and vegan butter for regular butter, depending on dietary preferences.
What are the potential health benefits of Fijian Style Baked Marinated Chicken Recipe?
Fijian Style Baked Marinated Chicken Recipe can be a good source of lean protein, essential for tissue repair and growth. The ginger in the marinade may provide anti-inflammatory benefits, while sesame seeds offer healthy fats and vitamins.
What are some popular side dishes to serve with Fijian Style Baked Marinated Chicken Recipe?
Common side dishes to pair with Fijian Style Baked Marinated Chicken Recipe include steamed jasmine rice, grilled vegetables, coconut rice, cucumber and tomato salad, and sweet potato fries, among others.
Final Thoughts
The Fijian Style Baked Marinated Chicken recipe is a delectable dish originating from Fiji. It involves marinating chicken pieces in a flavorful mixture of soy sauce, sunflower oil, brown sugar, Worcestershire sauce, ginger puree, and sesame seeds. This marination process infuses the chicken with rich and savory flavors.
Once marinated, the chicken is baked until tender, creating a dish that is both delicious and potentially nutritious. The ginger in the marinade offers potential anti-inflammatory benefits, and the sesame seeds provide healthy fats and essential nutrients. Whether served with rice or vegetables, this Fijian culinary delight is a delightful addition to any meal.
Fijian Style Baked Marinated Chicken Recipe
Equipment
- Baking dish
Ingredients
- 1/2 cup soy sauce reduced-salt
- 1/2 cup sunflower oil
- 3 tbsp brown sugar
- 3 tbsp Worcestershire sauce
- 2 tsp ginger pureed
- 2 onion finely chopped
- 2 oz sesame seeds
- 2 lbs chicken breasts
- 1 oz. butter
Instructions
In a mixing bowl, combine:
- a. 1/2 cup reduced-salt soy sauce
- b. 1/2 cup sunflower oil
- c. 3 level tbsp brown sugar
- d. 3 tbsp Worcestershire sauce
- e. 2 tsp ginger puree
- f. 2 red onions, finely chopped
Add the chicken to the mixture, ensuring it's well coated:
- a. Place 2 kg packs of chicken mini breast fillets into the marinade.
Cover the bowl and refrigerate:
- a. Use a lid or plastic wrap to cover the bowl.
- b. Refrigerate for at least 1 hour to allow the chicken to marinate.
Preheat the oven:
- a. Set your oven to 350°F (175°C) and let it preheat.
Prepare a baking dish:
- a. Grease a baking dish with 1 oz. of butter.
Transfer the marinated chicken to the baking dish:
- a. Place the marinated chicken pieces evenly in the prepared baking dish.
Sprinkle sesame seeds over the chicken:
- a. Evenly distribute 2 oz. of sesame seeds on top of the chicken.
Bake the chicken:
- a. Place the baking dish in the preheated oven.
- b. Bake for approximately 25-30 minutes or until the chicken is cooked through and the sesame seeds turn golden brown.
Check for doneness:
- a. Ensure the chicken is fully cooked by checking that it reaches an internal temperature of 165°F (74°C).
Serve the Fijian Style Baked Marinated Chicken:
- a. Once cooked, remove the dish from the oven.
- b. Let it cool slightly before serving to 8 people.
