Ingredients

Method

• 4 portions chicken breast with skin and bone (about 800 g)
• Sunflower oil
• Sea salt and freshly ground black pepper
• Tenderstem broccoli, steamed, for serving
• Sesame seeds, toasted, for sprinkling
• Sesame oil, for drizzling
For the citrus marinade, mix:
• ½ cup grapefruit juice
• ½ cup orange juice
• 2 T lemon juice
• 1 clove garlic, crushed
• 1 knob ginger, peeled and grated
• 1 fresh chilli, finely chopped
• 1 t honey
• 1 T soya sauce
For the sesame noodles, toss together:
• 400 g hot Chinese egg noodles
• 2 T sesame oil
• 2 T sesame seeds, toasted
• 1 T soya sauce

Method

Ingredients

Preheat the oven to 180°C. Bash the chicken portions to flatten them, then coat them with oil and season. Place in a cold ovenproof pan and turn on the heat to medium low.
Cook until the skin is crisp and golden. Flip and pour over the marinade then transfer the pan to the oven and bake for 10 minutes, or until the chicken is just cooked but still moist.

To serve: Slice or chop the chicken (if you prefer, remove the bones), then spoon the chicken and marinade over the noodles and broccoli. Sprinkle with more seeds and drizzle with sesame oil.

Cook’s notes: For a low-kilojoule alternative, use skinless chicken fillets. Or, for something smarter, make the meal with duck breasts – just prick well and discard the fat that collects in the pan. Serve with Asian veg, like bok choy or tatsoi.

Per serving: 2189.6 kJ, 58.7 g protein, 20.1 g fat, 40.5 g carbs