Orange and Herb Chicken Fillets Recipe

Oranges and herbs provide a delicious tang to this chicken dish that’s lower in fat and salt but big on flavour.

Difficulty

Prep Time

30 minutes

Cooking Time

20 minutes

Serves

6

Recipe Ingredients

  • 4 large chicken breast fillets (+-600 g)
  • 125 ml cake flour with bran
  • 250 ml SPAR low fat Passion Orange yoghurt
  • 6 SPAR Freshline oranges  (rind of 6 finely grated , then 2 of these halved for squeezing juice,  and 2 peeled and segmented)
  • 250 ml dry breadcrumbs
  • 3ml  dried thyme
  • 3ml  dried sage
  • 3    ml  dried parsley
  • 1   ml  ground black pepper
  •  15 ml corn flour
  • 15 ml sherry
 

Recipe Method

  1. Cut each chicken breast in half on the diagonal. Place these pieces one at a time, between their original cling film wrapping, and pound  flat, using a rolling pin or similar utensil.
  2.  Pre-heat oven to 200 °C. Set up a row of saucers in this order, on your worktop to facilitate the stages of coating the chicken:
    • flour
    • yoghurt
    • mixture of breadcrumbs, grated orange rind, herbs and black pepper.
    • a greased baking tin
  3. Turn each chicken piece over one at a time, in the flour. Dust off lightly and transfer into the yoghurt, turning over to completely cover in a layer of yoghurt. Transfer into the seasoned breadcrumbs to evenly coat and cover the yoghurt.  Gently place onto the prepared baking tin. Repeat this coating process with other remaining 7 pieces.
  4. Bake in the pre-heated oven for 15 minutes. Turn over each piece and bake for a further 5 minutes.
  5. In a saucepan (or jug for the microwave) warm the orange juice. Add in the thin paste of combined corn flour and sherry, and while stirring, bring to the boil. Remove from the heat and add in the orange segments. 

Hints & Tips

  • When grating the outer orange peel, avoid grating down as far as the bitter white pith layer.
  • At the start of the Citrus season the oranges may not be sweet enough for this sauce; add in 10ml sugar to correct this.
  • If you like a bit of heat, a touch of chilli may be added into the breadcrumb coating.
Typical Nutritional Information (ready-to-eat) Per 100g Per serving (265g)
     
Energy (kJ) 737 1953
Total protein (g) 19.5 51.7
Carbohydrate (g) 17.4 46.1
Total fat (g) 2.7 7.1
of which: Saturated fat (g) 0.89 2.4
     Trans fat (g) 0.02 0.05
     Mono-unsaturated fat (g) 0.93 2.46
     Polyunsaturated fat (g) 0.61 1.62
Cholesterol (mg) 25 39.8
Dietary Fibre (g) 0.5 1.3
 Total Sodium (mg) 118 312.7