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Orange and Mustard Marinated Chicken Breasts Served with Charred Pineapple and Red Onion Mustard Greens Salad

Video Title: Orange and Mustard Marinated Chicken Breasts with Charred Pineapple & Red Onion Mustard Greens Salad
Video Duration: 2:08
Make the marinade the day before. It makes perfect chicken every time. Then enjoy quick and simple cooking when you prepare this great summertime dish.
Serves: 4
Prep Time: 30 min
Cook Time: 30 min

Ingredients

For the Marinade

Grated zest of 2 oranges
⅔ cup orange juice
1 tbsp grainy mustard
1 tbsp white wine vinegar
1 tbsp light brown sugar

For the Chicken

4 chicken breasts, skin on and bone in
2 tbsp olive oil
salt and pepper

For the Salad

1 white balsamic vinegar
drizzle of olive oil
sea salt, and pepper
4 rings pineapple, charred on the BBQ or in a ridged grill pan and quartered
4 cups cups mustard greens
½ cup red onion, thinly sliced

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. 1 day in advance: Combine all the marinade ingredients in a bowl and whisk together.

  2. Place the chicken breasts in a separate bowl.

  3. Coat the chicken with half of the marinade.

  4. Set the other half of the marinade aside and refrigerate.

  5. Toss well to coat the chicken breasts.

  6. Cover and refrigerate overnight.

  7. Day of: Preheat the oven to 400ºF (200ºC). Bring the chicken to room temperature.

  8. Drain off the marinade from the breasts.

  9. Brush the chicken with oil and cook to brown over high heat, about 3 minutes on each side.

  10. Transfer the browned chicken to an ovenproof dish. Season with salt and pepper.

  11. Bake for 30 minutes or until an instant read thermometer reads 165ºF (74ºC) when inserted into the thickest part of the breast.

  12. Remove the reserved portion of the marinade from the fridge and whisk in the vinegar.

  13. Place the drizzle of olive oil, pineapple, mustard greens and red onion in a bowl and toss with the dressing.

  14. Serve the chicken alongside the salad.

Nutrition Info

Per 368 g serving Amount
Calories440
Protein39 g
Fat23 g
Saturated Fat6 g
Carbohydrate19 g
Fibre3 g
Sugar13 g
Cholesterol115 mg
Sodium160 mg
Per 368 g serving % Daily Value
Potassium750
Calcium100
Iron2.5