Chicken Tenderloin with Sticky Orange Sauce
with rosemary potato wedges & roasted broccoli0.0(0)
Calories
:Â
657 kcalProtein
:Â
36.3g proteinDifficulty
:Â
EasyCalorie Smart
Extra Veggies
High Protein
Orange sauce adds a bright, citrusy flavour to chicken; it's sweet, tangy, and a little zesty. The sauce caramelises as it cooks, giving the chicken a glossy finish and a nice pop of freshness.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
200 g
Potato wedges
100 g
Chicken tenderloin
½ piece
Orange
½ piece
Onion
250 g
Broccoli
40 g
Onion chutney
½ sprig
Fresh rosemary
Not included in your delivery
1 tablespoon
Olive oil
1 tablespoon
[Plant-based] butter
1 teaspoon
Honey [or plant-based alternative]
½ teaspoon
Wholegrain mustard
¼ piece
Low sodium chicken stock cube
to taste
[Plant-based] mayonnaise
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2749 kJ
Calories657 kcal
Fat27.3 g
Saturated Fat10.8 g
Carbohydrate61.2 g
Sugar26.5 g
Dietary Fiber12.6 g
Protein36.3 g
Salt1 g
Potassium590 mg
Calcium90.5 mg
Iron1.4 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Fryingpan with lid
•Pan
•Baking Sheet with Baking Paper
•Tall-Sided Pan
Cooking Steps
1
- Preheat the oven to 220°C.
- Heat a drizzle of olive oil in a frying pan over medium-high heat. Fry the potato wedges for 15 minutes, covered.
- Discard the rosemary stalk and finely chop the leaves, then transfer to the wedges.
- Fry for 5 - 8 more minutes. Season to taste with salt and pepper.
2
- Boil plenty of water in a pot or saucepan for the broccoli.
- Cut the head of the broccoli into florets and dice the stem.
- Parboil the broccoli for 2 - 3 minutes, then drain.
3
- Cut the onion into eight wedges.
- Transfer the onion and broccoli to a parchment-lined baking sheet.
- Drizzle with olive oil and season with salt and pepper, then roast in the oven for 12 - 15 minutes.
- Meanwhile, juice the orange.
4
- Melt a knob of butter in a frying pan over medium-high heat.
- Fry the chicken for 5 - 6 minutes or until done, then remove from the pan and set aside.
5
- To the same pan, add the onion chutney, the orange juice, the honey and the mustard, then crumble in the stock cube (see pantry for amount).
- Mix well to combine, then bring to a boil.
- Allow to thicken and reduce for 2 - 3 minutes, then remove from the heat and stir in a knob of butter.
6
- Serve the potato wedges, chicken and broccoli on plates.
- Drizzle the chicken with the orange sauce.
- Serve with some mayonnaise alongside as preferred.
