Maple & pepper-glazed chicken with roasted carrots
Sweet carrots and sticky maple syrup make a speedy but flavoursome chicken supper
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 5 mins
Cook 25 mins
Low-fat
- Heat the oven to 200C/fan 180C/gas 6. Toss the carrots in 2 tsp oil and season. Roast for 20-25 minutes until tender. Flatten the fat part of the chicken under some baking paper. The side of a rolling pin works well, or a heavy tin. Season the chicken.
- Drizzle a non-stick frying pan with a little olive oil and put over a medium heat. Brown the chicken on both sides for a couple of minutes until golden, then remove. Add the garlic and pepper and cook for a minute. Add the vinegar and deglaze the pan. Add the maple syrup and stock, and simmer until syrupy, about 3 minutes. Add the chicken back to the pan and cook for another 5-6 minutes, turning to cook in the glaze. Serve with the carrots.
Per serving
280 kcalories, protein 34.9g, carbohydrate 22g, fat 6.4 g, saturated fat 1.1g, fibre 3g, salt 0.68 g
Recipe from olive magazine, March 2010.
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http://www.bbcgoodfood.com/recipes/325607/
http://www.bbcgoodfood.com/recipes/325607/
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Ingredients
- 3 carrots , quartered
- olive oil
- 2 small, skinless chicken breasts
- 1 garlic clove , sliced
- ½ tbsp black peppercorns , coarsely ground
- 1 tbsp sherry vinegar
- 2 tbsp maple syrup
- 100ml chicken stock
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 5 mins
Cook 25 mins
Low-fat
Ingredients
- 3 carrots , quartered
- olive oil
- 2 small, skinless chicken breasts
- 1 garlic clove , sliced
- ½ tbsp black peppercorns , coarsely ground
- 1 tbsp sherry vinegar
- 2 tbsp maple syrup
- 100ml chicken stock
Per serving
280 kcalories, protein 34.9g, carbohydrate 22g, fat 6.4 g, saturated fat 1.1g, fibre 3g, salt 0.68 g
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19 February 2010
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