South African chutney chicken

Introducing the delicious South African Chutney Chicken! This recipe brings together the perfect blend of bold flavors that is sure to satisfy your taste buds. Imagine juicy chicken thighs topped with a delicious blend of garlic, chili and sweet mango chutney. With just 5 minutes of prep time, making this sensational dish couldn’t be easier. Just pop it in the oven and let it roast to perfection. This dish embodies the vibrant essence of South African cuisine in every bite. Be surprised by the taste explosion that awaits you!

Ingredients

  • 1 tbsp olive oil
  • 1 small onion, finely chopped
  • 1 garlic clove, finely chopped
  • 1 red chili pepper, deseeded and finely chopped
  • 6 tbsp mango chutney
  • 1 tbsp Worcestershire sauce
  • 6 tbsp mayonnaise
  • 8 chicken thighs, with skin and bones
  • green salad for serving

Preparation steps

  1. Preheat oven to 200°C/180°C fan/gas 6.
  2. Heat the oil in a frying pan over medium heat.
  3. Cook onion, garlic and chilli for a few minutes until soft.
  4. Stir in chutney, Worcestershire sauce and mayonnaise.
  5. Taste and season.
  6. Arrange the chicken on a foil-lined baking sheet.
  7. Pour the chutney mixture on top.
  8. Roast the chicken in the oven for 40-45 minutes until cooked through and sticky.
  9. Serve with a green salad.

Nutritional Information

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South African chutney chicken

Equipment and tools

  • cutting board
  • Knife
  • frying pan
  • spatula
  • Oven
  • baking pan

Allergen information

This recipe contains the following allergens:

  • Garlic
  • Eggs (mayonnaise)

Storage and leftovers

Leftover chicken can be stored in an airtight container in the refrigerator for up to 3 days. Reheat before serving.

Ingredients

1 tbsp olive oil
1 small onion, finely chopped
1 garlic clove, finely chopped
1 red chili pepper, deseeded and finely chopped
6 tbsp mango chutney
1 tbsp Worcestershire sauce
6 tbsp mayonnaise
8 chicken thighs with skin and bones
Crowd ingredient

Serve with green salad.

Health Benefits of South African Chutney Chicken

South African Chutney Chicken is a delicious and flavorful dish that combines tender chicken thighs with a sweet and spicy chutney sauce. Not only is it a crowd-pleaser at barbecues and family gatherings, but it also offers numerous health benefits. Let’s take a closer look at the ingredients used in this recipe and their potential health benefits:

olive oil

The recipe starts with a tablespoon of olive oil, a heart-healthy fat. Olive oil is rich in monounsaturated fats, which have been linked to a reduced risk of heart disease and improved cholesterol levels. Additionally, it contains antioxidants that help fight inflammation in the body.

Onion and Garlic

The small onions and garlic cloves used in this recipe provide both flavor and health. Onions are a good source of vitamins C and B6, folic acid and fiber. They also contain antioxidants that can help reduce inflammation and boost immune function. Garlic, on the other hand, is known for its immune-boosting properties as well as its potential to lower blood pressure and lower cholesterol levels.

Red chilli

The red chili gives the dish a spicy note, but also has health benefits. Capsaicin, the active ingredient in chilies, has been shown to have anti-inflammatory and pain-relieving properties. It can also help boost metabolism and promote weight loss when consumed in moderation.

Mango chutney

Mango chutney is the main ingredient in this recipe and provides a sweet and tangy taste. Mangoes are rich in vitamins A and C, which play an important role in supporting immune function and maintaining healthy skin. They are also a good source of fiber, which can aid digestion and prevent constipation.

Worcester sauce

Worcestershire sauce gives chutney chicken a hearty and tangy flavor. Although used in small amounts, it can still contribute to the overall flavor. It’s important to note that Worcestershire sauce usually contains ingredients like vinegar, molasses, and spices. However, due to the small amount used in the recipe, it is unlikely to provide any significant health benefits.

mayonnaise

The mayonnaise used in this recipe adds creaminess to the dish. However, compared to other ingredients, it is higher in calories and fat. When consumed in moderation, it can still be part of a balanced diet, but it is important to pay attention to portion sizes.

chicken thighs

The main source of protein in this dish is the chicken legs. Chicken thighs typically have a higher fat content compared to chicken breasts, but also offer more flavor. They are a good source of protein, essential for building and repairing tissue and promoting satiety. They also contain important vitamins and minerals such as iron and zinc.

Green salad

South African chutney chicken is usually served with a refreshing green salad that adds to the overall nutritional profile of the dish. Green salads are rich in fiber, vitamins and minerals. They are low in calories and can help you meet your daily vegetable needs and improve digestion.

In summary, South African chutney chicken not only pleases your taste buds but also offers several health benefits. From the heart-healthy olive oil to the immune-boosting properties of onions and garlic, the various ingredients come together to create a flavorful and nutritious dish. Just pay attention to portion sizes and balance them with other nutritious foods to enjoy this delicious meal as part of a healthy diet.

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