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Sticky Marmalade Glazed Chicken
Low Carb
High Protein
Calorie Smart
Sticky Marmalade Glazed Chicken

with Hasselback Potatoes, Bell Pepper and Roasted Broccoli

45 min
Difficulty: 1/3
British

Terrifically tasty, marmalade isn't just delicious in sandwiches - it also makes a marvellous sauce. Spoon all over the chicken for a savoury-sweet delight, while the crispy hasselback potatoes and broccoli make a teatime treat for the whole family. HIGH PROTEIN - Protein contributes to the maintenance of muscle mass.

Utensils

Baking Tray
Aluminum Foil
Bowl
Rolling Pin
Pan
Baking Paper

Tags

Low Carb
High Protein
Calorie Smart
Healthy Options
Family Friendly
Ingredients
Salad Potatoes

Salad Potatoes

350 grams

Broccoli

Broccoli

1 unit(s)

Bell Pepper

Bell Pepper

1 unit(s)

British Chicken Breasts

British Chicken Breasts

2 unit(s)

Marmalade

Marmalade

35 grams

Echalion Shallot

Echalion Shallot

1 unit(s)

Chicken Stock Paste

Chicken Stock Paste

10 grams

Plain Flour

Plain Flour

2 tbsp

Sugar for the Sauce

Sugar for the Sauce

1 tsp

Water for the Sauce

Water for the Sauce

100 milliliter(s)

Butter

Butter

20 grams

Preparation
1
Hasselback Time

Preheat your oven to 220°C/200°C fan/gas mark 7.

Place a few potatoes at a time in between two wooden spoon handles on a board. Make slices widthways at 3mm intervals, making sure not to cut the whole way through. Repeat with the remaining potatoes.

Put the potatoes onto a large baking tray. Drizzle with oil, season with salt and pepper, then toss to coat. Spread out in a single layer.

When the oven is hot, roast on the top shelf until golden and tender, 35-40 mins.

2
Prep the Veg

Meanwhile, cut the broccoli into florets (like small trees), halving any large ones. Halve the bell pepper and discard the core and seeds. Slice into thin strips.

Halve, peel and chop the shallot into small pieces.

Pop the broccoli florets and bell pepper onto a baking tray. Drizzle with oil, season with salt and pepper, then toss to coat. Spread out in a single layer. Set aside.

If you'd prefer to boil your broccoli, boil in step 5 while the sauce simmers for 3-5 mins, until tender.

3
Bash the Chicken

Sandwich each chicken breast between two pieces of baking paper or cling film. Pop onto a board, then give it a bash with a rolling pin or the bottom of a saucepan until it’s 1-2cm thick.

Put the flour (see pantry for amount) in a bowl with a good pinch of salt and some pepper and mix together.

Lay your chicken breast in the bowl, then toss to ensure the chicken gets an even coating of flour. Repeat for the other breast(s). IMPORTANT: Wash your hands and equipment after handling raw chicken and its packaging.

4
Get Frying

When the potatoes have 15 mins remaining, roast the broccoli and pepper on the middle shelf until the broccoli edges are crispy and slightly charred and the pepper has softened, 14-15 mins.

Heat a drizzle of oil in a large frying pan on medium-high heat.

Once hot, lay in the chicken. Fry until golden brown and cooked through, 5-6 mins on each side. IMPORTANT: The chicken is cooked when no longer pink in the middle.

Once cooked, transfer the chicken to a board, cover with foil and rest while you make the sauce.

5
Make your Marmalade Sauce

Add a drizzle more oil to the (now empty) frying pan on medium-high heat. Once hot, add the shallot and cook until softened, 3-4 mins.

Stir in the marmalade and sugar for the sauce, and cook until starting to caramelise, 1-2 mins more.

Pour in the water for the sauce (see pantry for amount) and chicken stock paste. Stir well to combine. Bring to the boil, then simmer until thickened slightly, 2-3 mins. 

Once the sauce has thickened, stir in the butter (see pantry for amount) until melted. 

6
Serve Up

Share the chicken, hasselback potatoes, pepper and broccoli between your plates. 

Spoon the marmalade sauce over the chicken.

Nutrition per serving

2121

kJ

Energy (kJ)

507

kcal

Energy (kcal)

15.7

g

Fat

7.2

g

of which saturates

54.5

g

Carbohydrate

12.4

g

of which sugars

12.3

g

Dietary Fibre

44.7

g

Protein

1.31

g

Salt

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