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Tray-baked citrus chicken with lentils and rocket
Serves 6
This is great for a dinner party as there is so little to do, but so much flavour. You can leave the chicken to marinade in the fridge all day if you want to, but if you do you must be sure to bring the dish to room temperature before you begin cooking it.
Prep time: 5 minutes
Cooking time: 45 minutes
Ingredients:
• 8 x chicken thighs
• 125 ml chicken stock
• 1 x unwaxed lemon
• 2 x oranges
• 2 x tbsp balsamic vinegar
• 4 x sprigs rosemary
• 1⁄2 tbsp salt
• a few grindings of black pepper
• 2 x 410g tins of cooked lentils, drained
• 2 x packs rocket, or spinach/rocket/watercress salad (200g)
• 1 x tbsp olive oil
Preheat the oven to 180°C/350°F. Cut the oranges and lemon into quarters, and gently squeeze some of the juice out of them into a small bowl. Add the chicken stock, balsamic vinegar, salt and pepper to this bowl, and mix well.
Cut each citrus piece into half again. Arrange the chicken pieces in a large baking dish: they shouldn’t overlap each other. Tuck the orange and half of the lemon pieces, and three of the rosemary sprigs, in between the chicken thighs (reserve the other pieces of lemon). Pour over the citrus/stock mixture, cover with tin foil and place in the centre of the oven for 20 minutes.
Remove the foil, baste the chicken pieces with the juice that’s collected in the bottom of the dish; then turn the heat up to 200°C/390°F and cook for another 20 minutes to brown the chicken.
When the chicken is done (if pierced with a skewer, the juices should run clear), turn off the oven, remove the chicken and gently squash the citrus pieces to release a little more juice (don’t mash them!). Carefully pour or ladle all the juices into a saucepan. Re-cover the chicken with the tinfoil and leave it to rest in the oven with the door ajar.
Boil the chicken juices vigorously for a few minutes, then tip the lentils into the pan with the remaining sprig of rosemary and warm them through, checking for salt and pepper. Serve with the rocket or green salad, dressed with a little olive oil, salt and pepper, and the juice squeezed out of the reserved lemon pieces.
Per Serving:
CALORIES: 350
FAT: 11g
PROTEINS: 32g
CARBOHYDRATES: 33g
Serves 6
This is great for a dinner party as there is so little to do, but so much flavour. You can leave the chicken to marinade in the fridge all day if you want to, but if you do you must be sure to bring the dish to room temperature before you begin cooking it.
Prep time: 5 minutes
Cooking time: 45 minutes
Ingredients:
• 8 x chicken thighs
• 125 ml chicken stock
• 1 x unwaxed lemon
• 2 x oranges
• 2 x tbsp balsamic vinegar
• 4 x sprigs rosemary
• 1⁄2 tbsp salt
• a few grindings of black pepper
• 2 x 410g tins of cooked lentils, drained
• 2 x packs rocket, or spinach/rocket/watercress salad (200g)
• 1 x tbsp olive oil
Preheat the oven to 180°C/350°F. Cut the oranges and lemon into quarters, and gently squeeze some of the juice out of them into a small bowl. Add the chicken stock, balsamic vinegar, salt and pepper to this bowl, and mix well.
Cut each citrus piece into half again. Arrange the chicken pieces in a large baking dish: they shouldn’t overlap each other. Tuck the orange and half of the lemon pieces, and three of the rosemary sprigs, in between the chicken thighs (reserve the other pieces of lemon). Pour over the citrus/stock mixture, cover with tin foil and place in the centre of the oven for 20 minutes.
Remove the foil, baste the chicken pieces with the juice that’s collected in the bottom of the dish; then turn the heat up to 200°C/390°F and cook for another 20 minutes to brown the chicken.
When the chicken is done (if pierced with a skewer, the juices should run clear), turn off the oven, remove the chicken and gently squash the citrus pieces to release a little more juice (don’t mash them!). Carefully pour or ladle all the juices into a saucepan. Re-cover the chicken with the tinfoil and leave it to rest in the oven with the door ajar.
Boil the chicken juices vigorously for a few minutes, then tip the lentils into the pan with the remaining sprig of rosemary and warm them through, checking for salt and pepper. Serve with the rocket or green salad, dressed with a little olive oil, salt and pepper, and the juice squeezed out of the reserved lemon pieces.
Per Serving:
CALORIES: 350
FAT: 11g
PROTEINS: 32g
CARBOHYDRATES: 33g
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