Zesty Citrus Chicken

A zesty protein-rich dish, for 2. Try serving this with brown rice and some green beans and fresh carrots

Ingredients

1 tsp sunflower oil
½ onion, finely chopped
1 chicken breast
1 dessert spoon plain flour
½ red pepper, sliced
juice of 1 orange, or 75ml orange juice plus 25ml water
1 carrot, peeled and sliced
1-2 medium potatoes, cubed
chopped parsley (optional)
black pepper, freshly ground
130g brown rice, raw

Method

1. Heat the oil in a pan and brown the onions over a low heat for two to three minutes.
2. Cut the chicken breast into large pieces and coat each piece in the flour. Then add the chicken to the pan and brown for two minutes, stirring all the time to make sure it doesn't stick.
3. Once the chicken is cooked, add the other ingredients. Then bring it to the boil, turn the heat down and simmer over a low heat for about 20 minutes, until the vegetables are soft and the chicken is thoroughly cooked.
4. While the chicken is cooking, cook rice according to packet instructions.