Citrus-spiked chicken with roasted red onions

Dairy Free
Health score
18%
Citrus-spiked chicken with roasted red onions
55 min.
4
364kcal

Suggestions

Ingredients

  •  cranberry-orange relish 
  •  optional: lemon 
  • tbsp jam fine
  • tbsp olive oil 
  • fillet chicken breast boneless
  • small bunch thyme sprigs fresh
  • medium onion red peeled cut into thin wedges
  • 200 couscous 
  • tbsp parsley fresh chopped

Equipment

  • bowl
  • oven

Directions

  1. Preheat the oven to 200C/Gas 6/fan oven 180C.
  2. Cut the orange and lemon in halves and squeeze juice from one half of each fruit into a small bowl.
  3. Mix in the marmalade and 1 tablespoon of the olive oil. Season well and set aside.
  4. Cut 3-4 diagonal slashes in each chicken breast, then stuff a sprig of thyme in each slash. Put chicken and onion into a large gratin dish or roasting tin.
  5. Cut the remaining orange and lemon halves into thin wedges, arrange around the chicken and onion and spoon marmalade mixture over the top. Scatter over a few more thyme sprigs and season with black pepper. (You can prepare up to this point a couple of hours ahead, and keep in the fridge covered in cling film.)
  6. Bake for 30-35 minutes until golden and cooked through. Ten minutes before you are ready to serve, prepare the couscous according to the packet instructions, then stir in remaining olive oil and chopped parsley.
  7. Put a chicken breast on each plate, surround with the onion and fruit wedges and spoon juices over.
  8. Serve the couscous in a bowl, for people to help themselves.

Nutrition Facts

Calories364kcal
Protein8.96%
Fat18.51%
Carbs72.53%

Properties

Glycemic Index
73
Glycemic Load
34.51
Inflammation Score
-9
Nutrition Score
10.949999924911%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
16.46mg
Naringenin
5.17mg
Apigenin
2.09mg
Luteolin
1.06mg
Isorhamnetin
4.13mg
Kaempferol
0.6mg
Myricetin
0.35mg
Quercetin
17.21mg

Nutrients percent of daily need

Calories:364.19kcal
18.21%
Fat:7.59g
11.67%
Saturated Fat:1.09g
6.8%
Carbohydrates:66.89g
22.3%
Net Carbohydrates:61.05g
22.2%
Sugar:16.94g
18.83%
Cholesterol:0.64mg
0.21%
Sodium:17.16mg
0.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.26g
16.52%
Vitamin C:42.47mg
51.48%
Manganese:0.54mg
26.98%
Fiber:5.84g
23.34%
Vitamin K:20.13µg
19.17%
Phosphorus:125.34mg
12.53%
Vitamin B1:0.16mg
10.93%
Folate:42.6µg
10.65%
Vitamin B6:0.21mg
10.55%
Vitamin B3:2.1mg
10.51%
Copper:0.21mg
10.38%
Magnesium:38.82mg
9.7%
Potassium:330.51mg
9.44%
Vitamin B5:0.88mg
8.82%
Vitamin E:1.16mg
7.71%
Iron:1.28mg
7.12%
Calcium:60.58mg
6.06%
Vitamin B2:0.1mg
5.98%
Zinc:0.64mg
4.27%
Vitamin A:209.12IU
4.18%
Selenium:1.41µg
2.01%