About this recipe:There's no denying that skinless chicken breast is the most versatile and healthy of meats. Try this herb and citrus pan sauce for a chicken dish with minimal fat and maximum flavour.
2 tsp olive oil
4 skinless, boneless chicken breasts, 140g (5oz) each
2 shallots, finely chopped
1½ tsp grated orange zest
½ tsp finely chopped fresh rosemary
150ml (5fl oz) orange juice
1 tbsp orange marmalade
pepper to taste
1 tbsp fresh lemon juice
1 tsp cornflour blended with 1 tbsp water
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Method Prep:10min › Cook:15min › Ready in:25min
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.
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.
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 turkey fillets or boneless pork chops instead of chicken. *Substitute apricot jam for the orange marmalade. *Serve this dish with steamed brown rice and grilled vegetables.
*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.
I'm experimenting with different sauces, especially low fat, this is so simple to make and I know it's going to be a favourite. I didn't have lemon so I just used a lime instead....Really tasty! - 16 Sep 2013