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Sticky meals for spring eating

When you hear the word sticky attached to food, it’s hard to imagine it as not being gooey, delicious and syrupy. This sauce is a dream come true. Use this sauce on everything. Marinate meat or tofu overnight in it, slosh it through a stir-fry, add to minced meat as it cooks, brush it over chicken, fish and prawns or vegetable skewers. Go crazy and enjoy!

Bridget's sticky sauce


1 green apple, peeled, cored and diced.

240ml low-sodium tamari (available at

Down To Earth-Health 2000 for $8.50)

120ml apple cider vinegar

120ml water

3 slices ginger

1 lime, zested and juiced


Place the apple in a small pot and add enough water so that it comes halfway up the apple. Bring to the boil and cook for 10 minutes, or until the apple is soft and the water has evaporated.

Blend the apple in a small food processor until smooth, then place into a pot.

Add the tamari, apple cider vinegar, water, ginger, lime zest and juice to the apple and whisk to combine.

Bring the sauce to the boil, then reduce to a rapid simmer.

Cook for 10-15 minutes, or until the sauce has reduced down. Cool the sauce and store in a jar in the fridge for up to two months.

Sticky chicken


500g chicken breast sliced into thin, even strips like a tenderloin

5tbsp Bridget's sticky sauce

Himalayan salt and freshly ground black pepper.


Preheat oven to 200 degC and line a small roasting dish with baking paper.

For an air fryer, set to the same temperature and preheat for two minutes.

Lie the sliced chicken on to a plate and pour over the sticky sauce. Using your hands, massage the sticky sauce over the chicken, ensuring all the chicken is well covered in sauce.

Place the chicken into the basket of the air fryer, ensuring the chicken is in a single layer. Depending on the size of your air fryer, you may have to cook the chicken in batches.

Cook the chicken for 8-10 minutes, or until cooked through but still moist.

For the oven-baked sticky chicken, place the chicken strips on to the roasting dish in a single layer and bake in the oven for 9-12 minutes or until cooked through but still moist.

Season with a little salt and pepper before serving with your favourite accompaniment.

Eat your way slim & healthy: by Bridget Davis, published by Allen & Unwin.