Citrus chicken

A zesty protein-rich dish, not to be confused with our lemon chicken recipe. Try serving this with brown rice and some green beans.

  • Serves: 2
  • Time: 45 minutes

Colour-coding

This recipe is colour-coded green because it's low in fat, saturated fat, sugar and salt.

Find out more about food labelling.

Ingredients

  • 1 tsp sunflower oil
  • ½ onion, finely chopped
  • 1 chicken breast
  • 1 dessert spoon wholemeal flour
  • ½ red pepper, sliced
  • juice of 1 orange, or 75ml unsweetened orange juice plus 25ml water
  • 1 carrot, peeled and sliced
  • 1-2 medium potatoes, cubed
  • chopped parsley (optional)
  • black pepper, freshly ground
  • 130g brown rice, raw

The reference intake of an average adult is 8400kJ/2000kcal a day for a woman and 10,500kJ/2500kcal a day for a man. 

Method

1. Heat the oil in a pan and brown the onions over a low heat for two to three minutes.

2. Cut the chicken breast into large pieces and coat each piece in the flour. Then add the chicken to the pan and brown for two minutes, stirring all the time to make sure it doesn't stick.

3. Once the chicken is cooked, add the other ingredients. Then bring it to the boil, turn the heat down and simmer over a low heat for about 20 minutes, until the vegetables are soft and the chicken is thoroughly cooked.

4. While the chicken is cooking, cook rice according to packet instructions.

Nutrition information

Nutrient

Per 100g

Per 621g serving

Energy

464kJ/110kcal

2881kJ/684kcal

Protein

6.9g

42.7g

Carbohydrate

18.1g

112.3g

(of which sugars)

1.7g

10.7g

Fat

1.7g

10.5g

(of which saturates)

0.3g

2g

Fibre

1.1g

6.5g

Sodium

0.01g

0.09g

Salt

0.1g

0.2g

Allergy advice

This recipe contains wheat (gluten).

Food safety tips

  • always wash your hands, work surfaces, utensils and chopping boards before you start and after handling raw meat, including poultry
  • keep raw meat away from ready-to-eat foods such as salad, fruit and bread
  • make sure that the chicken is cooked until steaming hot all the way through, that no pink meat is left and that any juices run clear
  • cook the rice as required and use immediately, or cool within one hour, refrigerate, then use within 24 hours

Page last reviewed: 05/12/2014

Next review due: 05/12/2017

Ratings

How helpful is this page?

Average rating

Based on 35 ratings

All ratings

11  ratings
8  ratings
1  ratings
1  ratings
14  ratings

Add your rating

Tools promotion

Healthy recipe: lemon chicken

A mouthwatering lemon sauce to go with succulent chicken fillets

Meat in your diet

Find out how to choose healthy cuts, and how to store, prepare and cook meat, which is a good source of protein

Eight tips for healthy eating

Get started on the way to a healthy diet with these practical food and nutrition tips

5 A DAY

Whether you're cooking for a family or eating on the run, our tips and recipes can help you get your 5 A DAY

Eating well on a budget

In this video, dietitian Azmina Govindji gives advice on how to eat healthily on a budget.

Media last reviewed: 27/04/2015

Next review due: 27/04/2017