Citrus-spiked chicken with roasted red onions

Recipe uploaded by

Lesley Waters

3 ratings

Recipe by Lesley Waters

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1. 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.
2. 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.
3. 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.)
4. 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.
5. 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

'I liked this meal's healthy slant. The couscous worked well with the chicken's delicious citrus sauce.'

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• Lin

  19 November 2007

  Lin rated and commented on this recipe

  

  Will make this one again as so easy and healthy.

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• lesley

  09 March 2008

  lesley rated this recipe

  

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• foodbowl

  05 June 2009

  foodbowl commented on this recipe

  Tried this last night for dinner. Looked lovely when I took it out of the oven. I found it to be rather sweet with a tangy after taste which I did not like. I managed to only get through half of my chicken and threw the rest of it away. My family tried their best and managed to eat their chicken but have asked me not to make it again. I have no problem with that request!

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• PoshPaws

  06 June 2009

  PoshPaws rated and commented on this recipe

  

  Foodbowl - I can only suggest that it was the Marmalade you used that created the aftertaste. I've made this three times now - with the addition of chopped green chilli - and it has been fabulous every time. I use the cheap-as-chips marmalade as I find other types to be too strong. Also, the sauce acts as a great warm dressing for the salad I serve it with.

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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

Preparation 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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