This recipe, which serves 6, is just 133 Kcal per portion, with 17g of protein and 5g of fat.
The preparation time is 15 minutes, and the cooking time is 30 minutes.
4 chicken breasts about 75g /3ozs each, skinned and boned
Finely-grated rind of l lemon (or 2 lemons)
1 small onion, finely chopped
4 tablespoons of fresh wholemeal breadcrumbs
2 tablespoons of freshly-chopped rosemary (or sage)
150 ml/ ¼ pint of chicken stock (you can use a chicken stock cube)
1 tablespoon chopped walnuts
Finely-grated rind of 1 orange
1 egg white
150 ml /¼ pint fresh orange juice
Sprigs of fresh rosemary and peeled orange segments for garnish (or sage & lemon wedges)
Lay the chicken breasts between dampened sheet of greaseproof paper and beat gently with a meat mallet or rolling pin. Flatten the chicken breast as much as possible.
Mix the orange rind with breadcrumbs, onion, rosemary, and walnuts, and season to taste. Bind together with the egg white and spread the mixture evenly over the flattened chicken breasts.
Roll them up and tie with strong cotton or thin string.
Place in a cooking pan and pour in the orange juice and stock. Cover and bring to the boil, then simmer for 25-30 minutes or until the chicken is tender.
Remove the chicken and take off the string and keep warm
Boil up the liquid until reduced by half then pour over the chicken. Garnish with rosemary and orange segments – or sage & lemon wedges.
Serve with sweet potatoes, green beans, peas, avocado, asparagus, or a side salad.
To freeze – Leave to cool, divide into ready to serve portions, and freeze.
To reheat – Defrost at room temperature and heat in a moderate oven.
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