Rosemary chicken with orange glaze – 228 calories

IMG_1758 2 (1)Oh my! This recipe was really tasty and quite different to what we’d usually do with a chicken breast. I ordered “large premium” chicken breasts from a Muscle Food. These chicken breasts are 225g each! That’s way too much for us, so we made this meal using two of the chicken breasts, shared one between us and have frozen the other to share another day.

It would make a super dinner party meal!

Rosemary chicken with orange glaze – 228 calories

Preparation Time: 5 mins

Cooking Time: 30 mins

Serves: 4

Calories per serving: 228.1

Ingredients

Chicken, Breast, boneless x 4 (at around 100g each) – 455g

Orange Juice, Freshly Squeezed – 100ml

White Wine, Dry – 100ml

Maple Syrup – 65g

Rosemary, Fresh – 2 Tsps/1.4g

Butter, Fresh – 10g

Olive Oil – 1 Tbsp/15ml

Method

Bring orange juice and wine to the boil in a small saucepan.

Reduce heat slightly, but keep high enough to continue low boil for 5 minutes, stirring occasionally.

Stir in maple syrup (or honey) and continue boiling for another 5 to 6 minutes, stirring frequently, until glossy and just slightly thickened. Set aside.

In a small bowl mix together the chopped rosemary, salt and pepper. Rub mixture on both sides of chicken breasts, and set aside.

Melt butter and olive oil in a large frying pan over medium high heat. Add chicken breasts, cover and saute for about 5 minutes on each side until lightly browned.

Pour orange-syrup mixture over chicken. Reduce heat to simmer; cover and let cook for another 10 minutes, basting occasionally, until chicken is cooked through and sauce has turned into a rich, thick glaze.

Nutrition Data Per Serving

Calories (kcal) 228.1

Carbohydrate (g) 14.2

Fat (g) 6.1

Fibre (g) 0.2

Fruit & Veg 0.1

Protein (g) 25.2

Alcohol 2.3

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