Chicken in balsamic, orange and rosemary sauce
Indulge in the delicious flavors of our delicious Chicken in Balsamic, Orange and Rosemary Sauce recipe. Our low-fat chicken is cooked until tender and seasoned to perfection with aromatic rosemary and tangy balsamic vinegar. The rich sauce brings together all the flavors and makes for a hearty and irresistible dish that will leave you wanting more. Treat your taste buds to a delicious treat!
Ingredients
- 4 boneless, skinless chicken breast fillets
- 2 tbsp olive oil
- 3 tbsp balsamic vinegar
- 150ml/¼ pint fresh orange juice
- 150ml/¼ pint chicken stock
- 2 tsp chopped fresh rosemary leaves
- 1 teaspoon light muscovado sugar
- piece of butter
- Orange wedges and fresh rosemary sprigs for garnish
- Serve with cooked rice and green salad
Preparation steps
- Place the chicken between cling film and flatten slightly with a pan.
- Unwrap and sprinkle with pepper on both sides.
- Heat the oil in a pan over medium heat.
- Fry the chicken for 5 minutes, turning halfway through.
- Pour 2 tablespoons vinegar over the chicken.
- Add orange juice and broth.
- Sprinkle with rosemary and salt.
- Bring to a boil.
- Reduce heat and bubble gently for 5 minutes until softened.
- Spoon the sauce regularly and turn the chicken halfway through.
- Stir in sugar, butter and remaining vinegar.
- Sizzle for a few minutes until the mixture is reduced and shiny.
- Place the chicken in a serving bowl.
- Pour the sauce over it and garnish with orange and rosemary.
- Serve with rice and a crisp green salad.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 259 | 9g | 3g | 11g | 5g | 0g | 34g | 0.3g |
Equipment and tools
To prepare this recipe you will need the following equipment and tools:
- Knife
- frying pan
- Tongs
- measuring spoon
- measuring cup
- Pot
- wooden spoon
- Serving plate
Allergen information
This recipe may contain the following allergens:
- chicken broth
Please check the labels of the chicken broth used as some may contain traces of other allergens. If you have specific dietary restrictions or allergies, be sure to swap ingredients accordingly or consult a healthcare professional.
Storage and leftovers
If you have leftovers, store them in an airtight container in the refrigerator. They last up to 3 days. Warm up thoroughly before consumption. Avoid reheating the dish more than once to maintain its quality. Please note that the consistency and taste may change slightly when reheated.
The health benefits of chicken in balsamic, orange and rosemary sauce
Chicken is a versatile and popular meat that can be prepared in a variety of ways. A delicious and nutritious option is chicken in balsamic, orange and rosemary sauce. This dish not only pleases the taste buds but also offers numerous health benefits. Let’s take a closer look at the ingredients and their positive influence on our well-being.
1. Boneless, skinless chicken breast
The main ingredient of this dish is boneless, skinless chicken breast fillets, which are an excellent source of high-quality protein. Protein is essential for building and repairing tissue, supporting muscle growth, and strengthening the immune system. It also helps you feel fuller for longer and aids in weight control.
2. Olive oil
Using olive oil in this recipe adds a healthy dose of monounsaturated fats. These heart-healthy fats may help lower bad cholesterol and reduce the risk of heart disease. Olive oil is also rich in antioxidants, which have anti-inflammatory properties and may contribute to better overall health.
3. Balsamic vinegar
Balsamic vinegar not only enhances the flavor of the dish but also provides health benefits. It contains acetic acid, which can help control blood sugar levels and improve insulin sensitivity. Additionally, balsamic vinegar is a rich source of antioxidants that can protect the body from cell damage caused by harmful free radicals.
4. Fresh orange juice
The addition of fresh orange juice gives the sauce a tangy and refreshing taste. Oranges are known for their high vitamin C content, which plays a crucial role in supporting the immune system and promoting collagen production for healthy skin. Orange juice also contains important vitamins and minerals such as folic acid and potassium.
5. Chicken broth
Using chicken broth adds more flavor to the sauce while providing additional nutrients. Chicken stock is often made by boiling chicken bones and connective tissue, which releases collagen and minerals such as calcium, magnesium and phosphorus. These nutrients contribute to healthier bones, joints and skin.
6. Fresh rosemary leaves
Rosemary is an aromatic herb that not only adds delicious flavor but also provides health benefits. It contains compounds with anti-inflammatory and antioxidant properties. Consuming rosemary can aid digestion, improve memory and concentration, and strengthen the immune system.
7. Light muscovado sugar and butter
The light muscovado sugar and a pat of butter are used sparingly to give the sauce a touch of sweetness and richness. Although these ingredients should be consumed in moderation, they can contribute to the overall flavor profile of the dish.
When you enjoy this Chicken in Balsamic Orange Rosemary Sauce, you can enjoy a flavorful meal while reaping the health benefits of its ingredients. Serve with cooked rice and a green salad for a well-rounded and satisfying dining experience.
Garnish with orange wedges and fresh rosemary sprigs to add an extra touch of elegance and freshness to the presentation.
