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.
Leave a comment or suggestion
http://www.bbcgoodfood.com/recipes/325607/
Your binder
Sign up or sign in to receive a £60 wine voucher, and to save, rate and comment on recipes. Plus, get our newsletter.
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
Buy ingredients
Search Good Food
Pineapple & banana custard meringues
Light, fruity and frothy, these quick puds are a smart choice for entertaining
4
ratings
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
Advertisement
Your binder
Here are three other great reasons why to sign up:
- You get an online binder, where you can store all your favourite recipes and create menus.
Latest comments and suggestions
19 February 2010
adonay rated this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
17 March 2010
Leon Mayne rated this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
10 June 2010
Sabina rated this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
19 January 2011
winnie rated and commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
29 March 2011
Del_84 rated this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
11 July 2011
Thom rated and commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
10 January 2012
Vespa007 rated and commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
31 August 2012
Elizabeth Graham rated and commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.