A taste of spring

September 3, 2002

Oven Baked Chicken with Sweet Ribena Sauce

Vitamin C is an essential part of the daily diet, as it helps with the proper functioning of body tissue, including bones, teeth and blood vessels. Eating lots of fresh fruit and vegetables will help to maintain Vitamin C levels in the body. The RDI (Recommended Dietary Intake) of Vitamin C for adults is between 30-40mg per day. Just one serve of Ribena syrup contains 180 mg of Vitamin C, easily fulfilling the body’s daily Vitamin C needs.Using Ribena to create recipes is another easy way to incorporate Vitamin C into everyday eating.

Oven Baked Chicken with Sweet Ribena Sauce

Ingredients (serves 4)

    • pieces of chicken on the bone (chicken Maryland or breast)


    • 4 teaspoons honey


    • 8 tablespoons Ribena Blackcurrant Fruit Juice Syrup


    • 4 teaspoons soft brown sugar


    • 2 tablespoons cider vinegar


  • 300mL chicken stock

Preheat oven to 200?C/Gas 6. Place chicken pieces in a roasting dish. Combine honey with half the Ribena and drizzle over chicken

Ribena Salad Dressing

pieces. Bake for around 45 minutes, or until chicken is completely cooked. Heat sugar gently in a saucepan until caramelised. Add vinegar, the remaining Ribena and chicken stock to the caramelised sugar and bring to the boil. Reduce and spoon over roasted chicken pieces.Per serve: 1180kJ (280cal), 5g fat, 0g fibre, 29g carbohydrates, 30g protein, 1.6mg iron.

This recipe is not too high in kilojoules or fat, and the cooking method of baking makes it a healthy meal. There is no fibre, but if eaten with salad or vegetables it will boost the fibre content. It’s a good source of protein, which helps to maintain and renew body cells.

Ribena Salad Dressing

Ingredients (serves 4)

    • 3 tablespoons olive oil


    • 2 tablespoons Ribena Blackcurrant Fruit Juice Syrup


  • 2 tablespoons balsamic vinegar or cider vinegar

Combine all ingredients and drizzle over mixed lettuce salad.

Per serve: 585kJ (140cal), 13.5g fat, 0g fibre, 5g carbohydrates, 0g protein, 0mg iron, 26mg vitamin C.

The fat in this recipe is of the healthy monounsaturated kind, which comes from the olive oil. This type of fat helps reduce the harmful LDL-cholesterol levels in the blood and doesn’t affect the protective HDL-cholesterol. There is no fibre in this recipe but this will increase when served on a fresh salad. This recipe has a moderate serve of vitamin C, providing slightly more than half the RDI for normal adults.

All recipes have been analysed for their nutritional value by qualified nutritionist Kylie Isherwood, B. App. Sc (Food & Nutrition)

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