Citrus-spiked chicken with roasted red onions
Spike up your chicken with a citrus tang - and make it low-fat by removing the skin before you cook
2
ratings
Difficulty and servings
Serves 4
Preperation and cooking times
Prep 10 20 mins
Cook 35 mins
Low-fat, Super healthy
- Preheat the oven to 200C/Gas 6/fan oven 180C. Cut the orange and lemon in halves and squeeze juice from one half of each fruit into a small bowl. Mix in the marmalade and 1 tablespoon of the olive oil. Season well and set aside.
- Cut 3-4 diagonal slashes in each chicken breast, then stuff a sprig of thyme in each slash. Put chicken and onion into a large gratin dish or roasting tin.
- Cut the remaining orange and lemon halves into thin wedges, arrange around the chicken and onion and spoon marmalade mixture over the top. Scatter over a few more thyme sprigs and season with black pepper. (You can prepare up to this point a couple of hours ahead, and keep in the fridge covered in cling film.)
- Bake for 30-35 minutes until golden and cooked through. Ten minutes before you are ready to serve, prepare the couscous according to the packet instructions, then stir in remaining olive oil and chopped parsley.
- Put a chicken breast on each plate, surround with the onion and fruit wedges and spoon juices over. Serve the couscous in a bowl, for people to help themselves.
Per serving without skin
404 kcalories, protein 38g, carbohydrate 48g, fat 8 g, saturated fat 1g, fibre 2g, salt 0.25 g
Recipe from Good Food magazine, February 2002.
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'I liked this meal's healthy slant. The couscous worked well with the chicken's delicious citrus sauce.'
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Ingredients
- 1 orange
- 1 lemon
- 4 tbsp fine cut marmalade , Tiptree Orange and Tangerine Fine Cut are best
- 2 tbsp olive oil
- 4 boneless chicken breast fillets , skin on or off
- a small bunch of fresh thyme
- 3 medium red onions , peeled and cut into thin wedges
- 200g couscous
- 1 tbsp fresh parsley , chopped
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Difficulty and servings
Serves 4
Preperation and cooking times
Prep 10 20 mins
Cook 35 mins
Low-fat, Super healthy
Ingredients
- 1 orange
- 1 lemon
- 4 tbsp fine cut marmalade , Tiptree Orange and Tangerine Fine Cut are best
- 2 tbsp olive oil
- 4 boneless chicken breast fillets , skin on or off
- a small bunch of fresh thyme
- 3 medium red onions , peeled and cut into thin wedges
- 200g couscous
- 1 tbsp fresh parsley , chopped
Per serving without skin
404 kcalories, protein 38g, carbohydrate 48g, fat 8 g, saturated fat 1g, fibre 2g, salt 0.25 g
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19 November 2007
Lin rated and commented on this recipe
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09 March 2008
lesley rated this recipe
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