How to make orange and red onion chutney

You need vitamin C for healthy bones and skin, and few foods give you more of that vital nutrient than citrus fruit such as limes, lemons, oranges, grapefruit and tangerines. Vitamin C also acts as an antioxidant, which helps to prevent cell damage, reducing the risk of cancer and other chronic diseases. Here's a great tasting recipe for chutney that is loaded with vitamin C.

Preparation 10 minutes

Cooking 10 minutes

Serves 4

• 6 small oranges
• 40 g (2 1/3 tbsp) olive oil
• 1 red onion
• 15 g (1 tbsp) red wine vinegar
• 5 g (1 tsp) soft dark brown sugar

1. Preheat the oven to 175°C (350°F). Peel oranges and cut each across the grain into four slices. Transfer the slices to an ovenproof dish, lightly brushed with five grams (one teaspoon) olive oil.

2. Finely chop red onion and scatter it over the oranges. Drizzle 30 grams (two tablespoons) olive oil and 15 grams (one tablespoon) red wine vinegar over the mixture, then add dark brown sugar. Bake for 10 minutes and serve warm with a little extra virgin olive oil drizzled over the top.

This chutney goes well with grilled chicken, venison sausage or duck breast fillets. Serve with a hearty green salad, as well.

Nutritional information: 156 calories • 10 g fat • 1 g saturated fat • 14 g carbohydrates • 2 g protein • 3 g fibre