Chicken in balsamic, orange & rosemary sauce

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Good Food

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1. Put the chicken between pieces of cling film and flatten slightly by bashing with a pan. Unwrap and sprinkle on both sides with pepper. Heat the oil in a pan over a medium heat, then fry the chicken for 5 minutes, turning halfway through.
2. Pour 2 tbsp vinegar over the chicken, add the orange juice and stock and sprinkle with the rosemary and salt. Bring to the boil, lower the heat and bubble gently for 5 minutes until tender, spooning with the sauce frequently and turning chicken halfway through.
3. Stir in the sugar, butter and rest of the vinegar, then sizzle for a few minutes until reduced and glossy.
4. Put the chicken in a serving dish, spoon the sauce over and garnish with orange and rosemary. Serve with rice and a crisp green salad.

259 kcalories, protein 34g, carbohydrate 11g, fat 9 g, saturated fat 3g, fibre 0g, salt 0.3 g

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• Winston

  06 February 2009

  Winston rated and commented on this recipe

  

  This is delicious, but the sweet sauce might better complement duck than chicken.

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• Huroxoz

  24 July 2009

  Huroxoz rated this recipe

  

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• tanyah

  27 July 2009

  tanyah rated and commented on this recipe

  

  I flatten the chicken lots so it cooks perfectly in the time stated. I use really good balsamic vinegar and the difference is really noticble. Also take the chicken out, keep it warm while reducing the sauce with a major boil for a few mins, a tad more sugar than the recipe state, so it thickens up nicely. Everyone loves it including 3 and 4 year old. I wouldn't use it for entertaining though as it tastes way better than it looks!

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• AnnaG

  12 August 2009

  AnnaG rated and commented on this recipe

  

  Lovely receipe. Kids didn't appreciate the orange sections in with the gravy and the meat, but that's easy enough to remedy. I agree this would make a nice dinner party dish with duck (although that will blow it's low cal rating!) - and it's very easy to do. We had it with rice and peas - will definitely be making again.

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• Farmersgirl

  16 August 2009

  Farmersgirl rated and commented on this recipe

  

  I'm a big fan of rosemary but not usually with chicken. The flavours worked really well and the light fresh taste of the orange was really delicious.

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• Andy

  12 September 2009

  Andy rated and commented on this recipe

  

  Easy to cook and the Kids love it. A sneaky way of getting fruit into out 5 year old. fantastic, thanks

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• ashleyhouston71

  23 September 2009

  ashleyhouston71 rated and commented on this recipe

  

  delicious and really easy to make, everyone in family enjoyed it, tried to flatten my chicken but didnt seem to work, still tasted great all the same!

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• Jan

  30 September 2009

  Jan rated and commented on this recipe

  

  superb! and so easy to do. I left out the orange segments and added a little cornflour to thicken the sauce slightly. Would definately do it again.

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• Kt G

  01 October 2009

  Kt G commented on this recipe

  So easy and a great tasting meal. Served with basmati rice and some pak choi (which was amazing with the sauce!).

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• Jennahead

  22 October 2009

  Jennahead rated and commented on this recipe

  

  This is one of the nicest recipes I've ever come across. The chicken is so lovely and tender! Can't recommend it highly enough! My boyfriend has pestered me to make it every day since we had it! I made brown rice and roasted peppers and tomatoes to go with it. It worked wonderfully. Yum!

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Ingredients

• 4 boneless skinless chicken breasts
• 2 tbsp olive oil
• 3 tbsp balsamic vinegar
• 150ml/¼ pint fresh orange juice
• 150ml/¼ pint chicken stock
• 2 tsp chopped fresh rosemary leaves
• 1 tsp light muscovado sugar
• knob of butter
• orange segments and fresh rosemary sprigs to garnish
• boiled rice and green salad to serve

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Difficulty and servings

Serves 4

Preparation and cooking times

Low-fat, Super healthy

Ingredients

• 4 boneless skinless chicken breasts
• 2 tbsp olive oil
• 3 tbsp balsamic vinegar
• 150ml/¼ pint fresh orange juice
• 150ml/¼ pint chicken stock
• 2 tsp chopped fresh rosemary leaves
• 1 tsp light muscovado sugar
• knob of butter
• orange segments and fresh rosemary sprigs to garnish
• boiled rice and green salad to serve

259 kcalories, protein 34g, carbohydrate 11g, fat 9 g, saturated fat 3g, fibre 0g, salt 0.3 g

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