Rosemary Chicken In Orange Sauce

    Rosemary Chicken In Orange Sauce

    1save
    30min


    3 people made this

    About this recipe: Skinless chicken is the most versatile and healthy of meats. Try this herb sauce for a chicken dish with minimal fat and maximum flavour.

    Ingredients
    Serves: 4 

    • 2 tsp olive oil
    • 4 skinless, boneless chicken breasts, 140g each
    • 2 shallots/onions, finely chopped
    • 1½ tsp grated orange zest
    • ½ tsp finely chopped fresh rosemary
    • 150ml orange juice
    • 1 tbsp orange marmalade
    • pepper to taste
    • 1 tbsp fresh lemon juice
    • 1 tsp cornflour blended with 1 tbsp water

    Directions
    Prep:10min  ›  Cook:20min  ›  Ready in:30min 

    1. Heat the oil in a large nonstick frying pan over medium heat. Add the chicken breasts and cook for about 5 minutes on each side or until golden brown and cooked through. Transfer the chicken to a plate and cover loosely with foil to keep warm.
    2. Add the shallots to the frying pan and cook, stirring, for 3 minutes or until light golden. Stir in the orange zest, rosemary, orange juice, marmalade and pepper, and bring to the boil. Stir in the lemon juice.
    3. Stir in the cornflour mixture and cook, stirring, for about 1 minute or until the sauce is slightly thickened. Slice the chicken and serve with the sauce spooned on top.

    Some more ideas

    *Use skinless, boneless pork chops instead of chicken.
    *Substitute apricot jam for the orange marmalade.
    *Serve this dish with steamed white/brown rice and steamed vegetables.

    Health points

    *The potassium in the orange juice will help to lower your risk of stroke, while the pectin found in the marmalade is a cholesterol-lowering type of soluble fibre.
    *Shallots, whose taste falls somewhere between onion and garlic, are a good source of vitamin B6, which helps manufacture amino acids in the body.

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