Spiced marmalade chicken with brussels sprouts
9
Points®
Total time: 25 min • Prep: 5 min • Cook: 20 min • Serves: 4 • Difficulty: Easy
Not just for Christmas, sprouts are delicious any time of year, and make a tasty midweek meal sautéed and served with sweet, sticky chicken and rice
Ingredients
Reduced Sugar Marmalade
135 g, 3 tbsp
Wholegrain Mustard
1 tablespoon(s), level
Chicken breast, skinless, raw
4 medium
Calorie controlled cooking spray
4 spray(s)
Brussels sprouts, raw
400 g, trimmed and halved
Garlic
2 clove(s), finely sliced
Lemon Juice, Fresh
½ tablespoon(s)
Brown rice, microwaveable
2 pouch(es)
Instructions
1
Preheat the oven to 200°C, fan 180°C, gas mark 6. Combine the marmalade and mustard in a small bowl, then brush half over the chicken breasts.
2
Heat a large griddle pan until smoking, then cook the chicken breasts for 2 minutes on each side. Transfer to a baking tray and bake for 15 minutes until cooked through and caramelised, spooning over the remaining sauce halfway through.
3
Meanwhile, mist a large nonstick frying pan with cooking spray and fry the brussels sprouts for 7-8 minutes, stirring, until tender and golden. Add a splash of water and allow to evaporate, then stir-fry the garlic for 2 minutes. Season well and squeeze over the lemon juice.
4
Microwave the rice according to the pack instructions. Serve with the chicken, sliced, and the stir-fried sprouts.
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