Here is a great chicken recipe that has a taste of the holidays with ingredients such as oranges, cinnamon, cloves and honey. Make it several days in advance both for convenience and to allow the rich flavours to develop.

Delicious served with couscous and green beans.

Serves 4

1 large, juicy, sweet orange

4tbs dry white wine

1 level tsp ground cinnamon

4 large chicken breasts

1 large onion, chopped

1tsp lazy garlic

1/2tsp ground cloves

3 – 4 saffron strands (optional)

2 x 400g cans chopped tomatoes

1 level tbs clear honey

A few dashes of tabasco sauce

Low – calorie cooking spray

Salt and freshly ground black pepper

1tbs fresh parsley, finely chopped, to garnish

Method

Use a zester to remove the rind from the orange. Squeeze the juice into a bowl, add the zest, wine and cinnamon.

Slice the chicken breasts across the grain into 2.5cm strips. Add to the orange mixture, coating the strips well. Cover and leave to marinate for 1 hour.

Place the onion, garlic, clove and saffron, if using and tomatoes into a saucepan. Bring to the boil, then reduce the heat to a simmer, stir in the honey and leave the sauce to gently bubble for 20 minutes or until it thickens to a jam like consistency.

Strain the chicken, reserving the marinade. Stir this into the sauce together with the tabasco sauce. Season to taste.

Spray the low – fat cooking spray into a non – stick frying pan and quickly brown the chicken all over.

Add to the tomato sauce and simmer for a further 5 minutes.

Transfer to a serving dish and sprinkle with parsley and serve with cous cous and green beans.