Photo of Spiced marmalade chicken with brussels sprouts by WW

Spiced marmalade chicken with brussels sprouts

10
9
9
SmartPoints® value per serving
Total Time
25 min
Prep
5 min
Cook
20 min
Serves
4
Difficulty
Moderate
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 tablespoons, 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 tablespoons

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.

Notes

If you don’t have a griddle pan, bake the chicken breasts for 20 minutes, basting regularly with the sauce, until cooked through

Start eating better than ever!