Citrus chicken

A fresh and zesty dish, served with rice. Brought to you by the Food Standards Agency
Citrus chicken
  • Rating:
  • Serves: 2
  • Cook Time: 30 minutes
  • Prep Time: 15 minutes
  • Effort: easy

Ingredients

  • 1 tsp sunflower oil
  • ½ onions, finely chopped
  • 1 chicken breast
  • 2 tsp plain flour
  • ½ red peppers, sliced
  • 1 orange, juice only, or 75ml orange juice plus 25ml water
  • 1 carrot, peeled and sliced
  • 1-2 medium potatoes, cubed
  • chopped parsley, optional
  • freshly ground black pepper
  • 130 g brown rice

Tips and Suggestions

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, use within 24 hours.

Method

1. Heat the oil in a pan and brown the onions over a low heat, for 2-3 minutes.

2. 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.

3. 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.

4. Serve with brown rice.

Nutritional information per portion (621g)
Energy 684kcal (2881kJ)
Protein 42.7g
Carbohydrate 112.3g
(of which sugars) 10.7g
Fat, total 10.5g
(of which saturates) 2.0g
Fibre 6.5g
Sodium 0.09g
Salt 0.2g

Traffic lights per portion (621g)
Fat: Green (low)
Saturated: Green (low)
Sugars: Green (low)
Salt: Green (low)

Allergy information
Contains: wheat (gluten).

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