Fijian-style baked marinated chicken recipe

  • Serves 6
  • 1hr 10mins, plus marinating time
  • 520 calories / serving
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Slow-cooked to allow the chicken to absorb the flavours of ginger and soy sauce, this dish can be prepared in advance to cook during the match.

In a large lidded container, whisk together 75ml (3fl oz) water, soy sauce, oil, sugar and ginger purée. Add the chicken, onion and half the sesame seeds and mix well. Cover and refrigerate for 1 hour.

Preheat the oven to gas 4, 180°C, fan 160°C. Grease an ovenproof dish, about 30cm x 20cm x 5cm, with butter. Lift the chicken out of the marinade with a slotted spoon and put it in the dish in a single layer.

Pour over the marinade and bake, uncovered, for 25 minutes.

Using a large spoon, remove some of the marinade so that the chicken is half covered. Turn the chicken pieces over and return to the oven for 20 minutes.

Dry fry the remaining sesame seeds over a medium heat until lightly toasted. Sprinkle over the chicken to serve.

For the pineapple rice:

Cook the rice as instructed on the pack. Boil the peas for 4 minutes, then drain. Cut the pineapple into small pieces. Mix with the rice and peas and serve with the chicken.


Cook 3 x 250g packs microwave basmati rice as instructed on the pack. Boil 400g (13oz) frozen peas for 4 minutes, then drain and add to the rice. Drain a 432g tin pineapple slices in natural juice and cut into small pieces. Add to the rice and serve with the chicken. 

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  • Ingredients

  • 75ml (3fl oz) reduced-salt soy sauce
  • 75ml (3fl oz) sunflower oil
  • 2 level tbsp brown sugar
  • 2 tbsp Worcestershire sauce
  • 1 tsp ginger puree
  • 1 red onion, finely chopped
  • 50g (2oz) sesame seeds
  • 2 x 400g packs chicken mini breast fillets
  • 15g butter
  • For the pineapple rice

  • 3 x 250g packs microwave basmati rice
  • 400g frozen peas
  • 432g tin pineapple slices in natural juice
  • Energy 2190kj 520kcal 26%
  • Fat 17g 24%
  • Saturates 4g 19%
  • Sugars 16g 18%
  • Salt 1.8g 30%

of the reference intake
Carbohydrate 53.4g Protein 41.4g Fibre 4.9g


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