BALANCED MEALS FOR ONE


Orange Chicken


Preparation Time: 10 minutes
Cooking Time: 40 minutes
Cooking Temp: 180ºC/350ºF/Gas Mk. 4
Suitable for freezing: yes


To balance the plate serve with
rice or potatoes and seasonal
vegetables or salad.
Ingredients
1 chicken breast
50ml fresh orange juice
1 teaspoon grated orange rind
Pinch mustard powder
Pinch curry powder
Black pepper
½ teaspoon cornflour
2 dessertspoons water


 

Method


 
  1. Grill the chicken for 10 minutes, turning occasionally.
     
  2. Meanwhile make the marinade by mixing the orange juice, rind, mustard powder, curry powder and pepper together.
     
  3. Transfer the chicken into a baking dish. Pour the marinade over the chicken, cover and cook for 30 minutes.
     
  4. When cooked, drain the marinade from the dish into a saucepan. Blend the cornflour with the water and add to the sauce, stirring continuously over a medium heat until thickened. Pour the thickened marinade over the chicken breast.
     

 


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