Posted: 10th December 2012
The team at 41 Portland Place are all passionate about food but none more so than our Head Chef Will Carvalho. We believe that everyone is a master chef at heart; sometimes they just need a few pointers in the right direction. Every month, Will shares one of his favourite recipes and the method to ensure the dish is a success. This month we are helping you stick to the detox plan with some creative ideas to live healthily without some good old fashioned celery sticks.
Chicken with rosemary and orange sauce
There’s no denying that skinless chicken breast is the most versatile and healthy of meats. Try this herb and citrus pan sauce for a chicken dish with minimal fat and maximum flavour.
• 2 tsp olive oil
• 4 skinless, boneless chicken breasts, 140g (5oz) each
• 2 shallots, finely chopped
• 1½ tsp grated orange zest
• ½ tsp finely chopped fresh rosemary
• 150ml (5fl oz) orange juice
• 1 tbsp orange marmalade
• pepper to taste
• 1 tbsp fresh lemon juice
• 1 tsp cornflour blended with 1 tbsp water
Prep: 10 mins | Cook: 15 mins
1. Heat the oil in a large non-stick frying pan over medium heat. Add the chicken breasts and cook for about 5 minutes on each side or until golden brown and cooked through. Transfer the chicken to a plate and cover loosely with foil to keep warm.
2. Add the shallots to the frying pan and cook, stirring, for 3 minutes or until light golden. Stir in the orange zest, rosemary, orange juice, marmalade and pepper, and bring to the boil. Stir in the lemon juice.
3. Stir in the cornflour mixture and cook, stirring, for about 1 minute or until the sauce is slightly thickened. Slice the chicken and serve with the sauce spooned on top.
Some more ideas
*Use skinless, boneless turkey fillets or boneless pork chops instead of chicken.
*Substitute apricot jam for the orange marmalade.
*Serve this dish with steamed brown rice and grilled vegetables.
*The potassium in the orange juice will help to lower your risk of stroke, while the pectin found in the marmalade is a cholesterol-lowering type of soluble fibre.
*Shallots, whose taste falls somewhere between onion and garlic, are a good source of vitamin B6, which helps manufacture amino acids in the body.