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Citrus chicken
A fresh and zesty dish. Try serving it with brown rice and some green beans
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Each serving contains:
LOW
SALT
0.2g
LOW
SUGAR
10.7g
LOW
SAT
2.0g
LOW
FAT
10.5g
Ingredients
switch to imperial- 1 tsp sunflower oil
- ½ onion, finely chopped
- 1 chicken breast
- 1 dsp plain flour
- ½ red pepper, sliced
- juice of 1 orange, or 75ml orange juice plus 25ml water
- 1 carrot, peeled and sliced
- 1-2 medium potatoes, cubed
- chopped parsley (optional)
- freshly ground black pepper
- 130g brown rice, raw
Method
Heat the oil in a pan and brown the onions over a low heat, for 2-3 minutes.
Cut the chicken breast into large pieces and coat each piece in the flour. Then add the chicken to the pan and brown for 2 minutes, stirring all the time to make sure it doesn't stick.
Once the chicken is cooked, add the other ingredients. Then bring to the boil, turn the heat down and simmer over a low heat for about 20 minutes, until the vegetables are soft and the chicken is thoroughly cooked.
While the chicken is cooking, cook rice according to packet instructions.
Nutritional information
| Nutrient | Per 100g | Per 621g portion |
|---|---|---|
| Energy | 110 kcal (464 kJ) | 684 kcal (2881 kJ) |
| Protein | 6.9g | 42.7g |
| Carbohydrate | 18.1g | 112.3g |
| (of which sugars) | 1.7g | 10.7g |
| Fat | 1.7g | 10.5g |
| (of which saturates) | 0.3g | 2.0g |
| Fibre | 1.1g | 6.5g |
| Sodium | 0.01g | 0.09g |
| Salt | 0.1g | 0.2g |
Allergy advice
Contains: wheat, (gluten).
Food safety tips
Always wash your hands, work surfaces, utensils and chopping boards before you start and after handling raw meat, including poultry. Keep raw meat away from ready-to-eat foods such as salad, fruit and bread. Make sure that the chicken is cooked until steaming hot all the way through, that no pink meat is left and that any juices run clear. Cook the rice as required, use immediately or cool within 1 hour and refrigerate, then use within 24 hours.
