Mix the honey, mustard, water, ginger & crushed garlic (and cayenne pepper if using) together in a measuring jug. Pour over the chicken breasts, easing them up slightly so the mixture runs underneath them. Season with salt and freshly ground black pepper to taste and bake in the oven for 45 to 60 minutes. Serve one chicken breast per person with some of the cooking sauce drizzled over the top of the chicken. To pan fry, heat up a frying pan and add the chicken breasts - dry fry them briefly to give them a bit of colour and add the cooking sauce, mix well and cook for about 20- 30 minutes over a medium heat.
Rather than buying a ready made, full of preservatives and sugar off the shelf barbeque sauce, try this easy home made version.


Unlike some BBQ sauces, this one takes very little time, very little mess and shock horror, is a low fat recipe. I used Health Griller (lightly sprayed)but you can also make this on the stovetop in a lightly oiled fry pan. NOTE: I used Canned tomatoes with Basil and Garlic for more flavouring; can use any type pasta sauce too -- is simply up to you! NOTE: Can heat up canned tomatoes or tomato sauce before you put it in the chicken -- I just spoon it out of the can for ease.
It's a very easy low fat chicken dish, which can be pan fried or baked in the oven - I prefer the latter method, it's much easier! In all, this one takes less than an hour cooking and preparation time, but the smells from the oven are spectacular.


I much preferred the pan fried one, it had caramelization and just plain looked better, the oven baked one was pale and unappetizing looking, although it was very good. Compared to my BBQ ribs recipe, this one is about 100% quicker and easier, yet still manages to taste great. This is the easiest, simplest BBQ recipe I know, and I tend to use it when I forgot what I was supposed to be cooking.
I would NEVER suggest cooking this recipe in a crockpot, that's why it is NOT mentioned as a cooking method ANYWHERE in the recipe - only pan-fried or oven baked.



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