Seared Citrus Chicken Seared Citrus Chicken A tasty, lemony, low fat dish that will transform your classic family chicken meal into something totally new. Fast, healthy and delish! Categories: savoury dishes chicken & fowl main dishes summer barbecues sunday lunch dairy-free gluten-free nut-free Light Soft Brown NUTRITION INFORMATION Yields 4 PREPARATION 10+30 mins COOKING 17 mins Ingredients 4 boneless, skinless chicken breasts (each about 150g) 2 tbsp Tate & Lyle Light Soft Brown Sugar 3 tbsp olive oil 90ml lemon juice 1 tsp crushed chillies or chilli powder salt & freshly ground black pepper a few sprigs of oregano new potatoes and vegetables (to serve) griddled orange wedges (to garnish) Fairtrade Light Brown Soft HOW TO MAKE THIS RECIPE Place the chicken in a shallow dish. Blend the Tate & Lyle Light Soft Brown Sugar with the oil, lemon juice and crushed chillies or chilli powder and seasoning, then pour over the chicken. Add the oregano sprigs. Cover loosely then allow to marinade in the fridge for at least 30 minutes. Turn the breasts at least once during this time. When ready to cook, drain the chicken breasts, reserving the marinade. If using a griddle pan, heat the lightly oiled pan then add the chicken and seal on both sides. Add the marinade and cook for 15 minutes or until the chicken is thoroughly cooked. If using a frying pan, heat 1 extra tablespoon oil, add the chicken and cook over a high heat until sealed. Add the marinade then continue to cook the chicken for 15 minutes or until thoroughly cooked, make sure the marinade does not completely dry up and burn. Season to taste then serve with the vegetables and garnish with the grilled orange wedges. CHEF'S TIP If preferred the chicken can also be cooked on the barbecue instead, brushing occasionally with the marinade. Savoury Dishes Spring Garden Focaccia Easy BBQ Sauce for Grilled Corn on the Cob Vegan Bacon Avocado Toast Agave Roasted Rainbow Carrots One-Pot Sugar-Glazed Sunday Roast Chinese Sticky Ribs with Marmalade Marinade Brazilian Sticky Lamb Ribs Recipe Feta, Red Onion & Cherry Tomato Tarts Sticky Pork Chops with Apple Coleslaw Simple Orange Muscovado Chicken Recipe Seared Citrus Chicken Nutrition Values per serving Women`s GDA per serving Typical GDA Values (Women) Energy (kcal) 373 18.7% 2000 kcal Energy (kJ) 1561 N/A Protein (g) 44.8 99.6% 45g Carbohydrates (g) 7.5 3.3% 230g of which sugars (g) 7.5 8.4% 90g Fat (g) 18.4 26.3% 70g Of which saturated fat (g) 1.6 8.0% 20g Fibre (g) 0.1 0.4% 24g Salt (g) 0.573 9.6% 6g
