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Chicken with orange relish

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Recipe Ingredients

  • 4 (110g each) skinless, boneless chicken breasts
  • ¾ tsp grated, peeled fresh ginger
  • salt and pepper
  • 1 large orange
  • 3 stalks celery, fi nely chopped
  • 2 spring onions, sliced
  • 1 tbsp red-wine vinegar
  • ¼ cup packed fresh coriander, finely chopped
  • 1 cup whole-wheat couscous

Recipe Directions

  1. Preheat oven to 180°C. Spray a baking tray with nonstick cooking spray. Arrange chicken on tray. Rub chicken with ½ teaspoon ginger; sprinkle with 1/8 teaspoon salt and ¼ teaspoon pepper. Roast for 12 to 15 minutes or until chicken is cooked.
  2. Meanwhile, with a knife, cut peel and white pith from orange; discard. Cut on either side of membrane to remove each segment from orange; place half the segments in a medium pot. Squeeze juice from membranes into the pot.
  3. To the same pot, add celery, spring onions, vinegar, remaining ¼ teaspoon ginger and 1/8 teaspoon salt. Heat to boiling on high. Reduce heat to simmer; cook for 7 minutes or until celery is crisp-tender, stirring occasionally. Remove from heat; stir in coriander and reserved orange segments.
  4. Cook the couscous according to the instructions on the label. Serve the chicken with relish and couscous.

EACH SERVING About 1 339kJ, 30g protein, 45g carbohydrate, 3g total fat (1g saturated), 8g fi bre, 63mg cholesterol, 245mg sodium.

Each Serving:


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