All-Season Baked Chicken
4 skinless single chicken breast fillets (125g each)
FOR THE SAUCE:
1 teaspoon olive oil
1 small brown onion, finely chopped (about 1/2 cup)
2 cloves garlic, crushed
1/2 teaspoon crushed dried chillis
2/3 cup no added salt chopped canned tomatoes
8 teaspoons light brown sugar
6 teaspoons Australian mustard
4 teaspoons salt reduced soy sauce
To prepare sauce, heat oil in a medium pan over a medium heat. Add onion, garlic and dried chillis. Cook, stirring constantly, until onion begins to soften, about 3 minutes.
Stir in tomatoes, sugar, mustard and soy sauce. bring to the boil. Reduce heat to low and simmer, stirring occasionally, for 8 minutes.
Preheat oven to 220C. Line a baking tray with foil and spray it with vegetable oil cooking spray.
Place chicken on prepared baking tray, smooth side down. Brush with half the sauce. Bake for 8 minutes, turn over, brush with remaining sauce and bake a further 7 minutes, or until cooked through. Serve immediately.
MICROWAVE: To reheat leftovers, place chicken on a microwave safe dinner plate, cover with clear plastic wrap and cook on Medium for 3 minutes, or until heated through.
COOK'S TIPS: Place chicken on a foil lined baking tray; brush on side with half the sauce, Turn over halfway through baking and brush other side with remaining sauce.
For a chilli sauce, combine 1 cup salt reduced, sugar reduced tomato sauce, 1/4 cup water, 6 teaspoons fresh lime juice, 3 teaspoons Worcestershire sauce, 3 teaspoons light brown sugar, 2 teaspoons Australian mustard and 1/2 teaspoon chilli powder in a medium pan. bring to the boil, stirring; then simmer over a medium low heat for 5 minutes.