Chicken Fillets with Sticky Orange Sauce
with rosemary potato wedges & roasted broccoli4.0(1,3K)
Calories
:
658 kcalProtein
:
36.3g proteinTotal
:
25 minutesDifficulty
:
EasyCalorie Smart
Extra Veggies
High Protein
Did you know that rosemary originates from around the Mediterranean Sea? Naturally, the plant grows close to the coast, hence its name means ‘sea dew’!
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
200 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)2751 kJ
Calories658 kcal
Fat27.2 g
Saturated Fat10.5 g
Carbohydrate60.6 g
Sugar13.2 g
Dietary Fiber13.5 g
Protein36.3 g
Salt1.5 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
•Pan
•Fryingpan with lid
•Baking Sheet with Baking Paper
•Tall-Sided Pan
Cooking Steps
1
- Preheat the oven to 220°C.
- Heat half of the 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 add to the wedges. Fry for 5 - 8 more minutes. Season with salt and pepper.
- Boil plenty of water in a pot or saucepan for the broccoli. Cut the head of the broccoli into florets and dice the stem. Blanch the broccoli for 2 - 3 minutes, then drain.
2
- Cut the onion into eight wedges.
- Transfer the onion and broccoli to a parchment-lined baking sheet.
- Drizzle with the rest of the olive oil and season with salt and pepper, then roast in the oven for 12 - 15 minutes.
- Melt half of the butter in a frying pan over medium-high heat. Fry the chicken for 4 - 6 minutes or until done, then remove from the pan and set aside.
- Juice the orange.
3
- To the same pan, add the onion chutney, orange juice, honey and mustard, then crumble in the stock cube (see pantry for amounts).
- 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 the rest of the butter.
4
- Serve the potato wedges, chicken and broccoli on plates.
- Drizzle the chicken with the orange sauce.
- Serve with some mayonnaise as preferred.
