Chicken in Balsamic, Orange and Rosemary Sauce
Since starting our diet (which is going really well, by the way) and joining the Edible 365 Flickr group where we have to take a new food/drink photo every day, I've been on the look-out for interesting but low-fat meals. We enjoyed our iteration of this recipe from Good Food magazine so much that I thought it would be good to share it.
I find that, in many cases, the oil and butter components of recipes can be reduced without any ill effects, and I've done so below. A little oil or butter is fine on a low-fat diet as long as you track how you use it, and limit it sensibly. I don't use butter on bread or anywhere else throughout the day, so don't feel guilty adding a bit to the main meal. :-)
Chicken in Balsamic, Orange and Rosemary Sauce
Chicken for two.
Serves 2
Ingredients
- 2 boneless skinless chicken breasts
- olive oil spray
- 1½ tablespoons balsamic vinegar
- 1/3 cup fresh orange juice
- 1/3 cup chicken stock
- 1 teaspoon chopped fresh rosemary leaves
- 1 teaspoon light muscovado sugar
- 1 teaspoon butter
- orange segments and fresh rosemary sprigs to garnish
- steamed rice and green salad to serve
Directions
- Put the chicken between pieces of cling film and flatten slightly by bashing with a pan. Unwrap and sprinkle on both sides with pepper.
- Heat a non-stick pan over a medium heat, spray lightly with olive oil spray, then cook the chicken for 5 minutes, turning halfway through.
- Pour 1 tablespoon vinegar over the chicken, add the orange juice and stock and sprinkle with the rosemary and salt. Bring to the boil, lower the heat and bubble gently for 5 minutes or until tender, spooning with the sauce frequently and turning chicken halfway through.
- Remove the chicken from the pan, cover loosely with foil, and set aside to rest while making the sauce.
- For the sauce, stir the sugar, butter and rest of the vinegar into the pan, then sizzle for a few minutes until reduced and glossy.
- Put the chicken in a serving dish, spoon the sauce over and garnish with orange and rosemary. Serve with rice and a crisp green salad.
Posted by Vicki on Wednesday, January 27, 2010 at 04:16 PM in Recipes and Chicken and Low-fat.
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