Orange and Mustard Marinated Chicken Breasts Served with Charred Pineapple and Red Onion Mustard Greens Salad
Ingredients
For the Marinade
For the Chicken
For the Salad
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 day in advance: Combine all the marinade ingredients in a bowl and whisk together.
Place the chicken breasts in a separate bowl.
Coat the chicken with half of the marinade.
Set the other half of the marinade aside and refrigerate.
Toss well to coat the chicken breasts.
Cover and refrigerate overnight.
Day of: Preheat the oven to 400ºF (200ºC). Bring the chicken to room temperature.
Drain off the marinade from the breasts.
Brush the chicken with oil and cook to brown over high heat, about 3 minutes on each side.
Transfer the browned chicken to an ovenproof dish. Season with salt and pepper.
Bake for 30 minutes or until an instant read thermometer reads 165ºF (74ºC) when inserted into the thickest part of the breast.
Remove the reserved portion of the marinade from the fridge and whisk in the vinegar.
Place the drizzle of olive oil, pineapple, mustard greens and red onion in a bowl and toss with the dressing.
Serve the chicken alongside the salad.
Nutrition Info
| Per 368 g serving | Amount |
|---|---|
| Calories | 440 |
| Protein | 39 g |
| Fat | 23 g |
| Saturated Fat | 6 g |
| Carbohydrate | 19 g |
| Fibre | 3 g |
| Sugar | 13 g |
| Cholesterol | 115 mg |
| Sodium | 160 mg |
| Per 368 g serving | % Daily Value |
|---|---|
| Potassium | 750 |
| Calcium | 100 |
| Iron | 2.5 |
