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Chicken with fennel, chicory & orange
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¼ tsp Chinese five spice
400g pack Essential British Chicken Mini Breast Fillets
1 large orange
3 sprigs of mint, leaves only
2 tsp clear honey
1 clove garlic, thinly sliced
Squeeze of lemon or lime juice
2 tsp olive oil
1 fennel bulb (300g), sliced as thin as possible
140g pack 2 red chicory, leaves separated
1. Combine the five spice with ½ tsp freshly ground black pepper and a pinch of salt and sprinkle over the chicken pieces.
2. Cut the skin away from the orange. Working over a bowl to catch the fruit and juice, cut the orange segments from between the membrane. Tear the mint leaves into pieces and add to the bowl with the honey, garlic, lemon or lime juice and 1 tsp of the oil. Mix well.
3. Heat the remaining oil in a frying pan and fry the chicken for 3 minutes on each side until cooked through and there is no pink meat. Pile the fennel and chicory onto plates and arrange the chicken on top. Spoon the orange over the chicken and drizzle with the juices left in the bowl.
Fennel bulbs usually have some green dill-like fronds at the tops. Remove these and finely chop and add to the dressing.
Typical values per serving:
2 of your 5 a day/low in saturated fat/source of fibre/high in protein
This recipe was first published in Tue Jun 12 08:47:00 BST 2018.
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