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Chicken with Orange and Mustard Sauce

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Serves: 4

2 large oranges
4 chicken breasts, boned and skinned
5ml / 1 tsp sunflower oil
salt and black pepper
new potatoes and sliced courgettes tossed in parsley, to serve

For the Orange and mustard sauce:
10ml / 2 tsp cornflour
150ml / 1/4pint / 2/3 cup natural yogurt
5ml / 1 tsp Dijon mustard


Peel the oranges using a sharp knife, removing all the white pith. Remove the segments by cutting between the membranes, holding the fruit over a small bowl to catch any juice. Set aside with the juice until required.

Season the chicken with salt and fresh ground black pepper. Heat the oil in a non-stick frying pan and cook the chicken breasts for 5 minutes on each side. Take out of the frying pan and wrap in foil; the meat will continue to cook for a while.

To make the sauce, blend together the cornflour with the juice from the orange. Add the yogurt and mustard. Put into the frying pan and slowly bring to the boil. Simmer for 1 minute.

Add the orange segments to the sauce and heat gently. Unwrap the chicken and add any excess juices to the sauce. Slice on the diagonal and serve with the sauce, new potatoes and sliced courgettes tossed in parsley.

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