Chicken is always going to be a staple in a low-fat diet but there’s so much more to this fabulously versatile meat if you want to do something other than grill it. Being low fat is a great start to any recipe so with the addition of a few more low fat/low-calorie ingredients you usually end up with something not only tasty but also very healthy.

This beautifully delicious recipe for Zesty Orange Chicken dish is so easy. All done in 20 minutes, it relies on tender chicken and sticky orange marmalade to combine for a burst of zesty flavour that goes perfectly with boiled brown rice and some steamed green vegetables – an excellent low-fat dinner or supper dish.

Preparation time: 5 minutes

Cooking Time: 15 minutes + chilling

Serves: 4 people

Energy: 213 calories per serving

Equipment:
Mixing bowl/jug
Large frying pan
Sharp vegetable knife
Grater

Ingredients:
1 cup reduced-salt chicken stock
2 tablespoons red-wine vinegar
2 tablespoons orange marmalade
1 teaspoon Dijon mustard
1 teaspoon cornflour
1 pound chicken strips or breast cut into fingers
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
6 teaspoons extra-virgin olive oil, divided
2 large shallots
1 orange

Directions:

Put the chicken stock, vinegar, marmalade, mustard and cornflour and whisk together until well combined

Peel and chop the shallots very finely

Grate the zest from the orange – get at least 1 teaspoon

Season the chicken with salt and pepper

Heat 4 teaspoons of the oil in a large frying pan on a medium flame

Add the chicken

Cook for about 2 minutes on each side until golden

Remove chicken from pan, put on a plate and cover with foil to keep it warm

Put the remaining 2 teaspoons of oil in the pan

Add the shallots and cook, stirring regularly until they are golden brown

Whisk the liquid once to recombine and add a small amount to the shallots to deglaze the pan (scrape any juices stuck to the pan)

Pour in the remainder of the liquid and reduce heat

Simmer until the sauce has reduced and thickened – up to 2 minutes

Return the chicken to the pan

Simmer until the chicken is thoroughly cooked and reheated

Remove from the heat and add the orange zest, leaving some for garnish

Serve immediately sprinkled with zest