Spiced marmalade chicken with brussels sprouts
Reduced Sugar Marmalade
135 g, 3 tbsp
1 tablespoon(s), level
Chicken breast, skinless, raw
Calorie controlled cooking spray
Brussels sprouts, raw
400 g, trimmed and halved
2 clove(s), finely sliced
Lemon Juice, Fresh
Brown rice, microwaveable
- 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.
- 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.
- 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.
- Microwave the rice according to the pack instructions. Serve with the chicken, sliced, and the stir-fried sprouts.