GARLIC AND ROSEMARY CHICKEN TRAY BAKE

Preparation time: 20 minutes

Cooking time: 55 minutes

Serves: 4

 

Ingredients:

Olive-oil spray
2 small sweet potatoes, peeled, sliced
2 medium Carisma potatoes, sliced
4 skinless chicken drumsticks
4 skinless, boneless chicken thigh fillets
Zest and juice of 1 orange, plus extra zest, to garnish
2 red onions, cut into wedges
1 cup roasted red capsicum
2 tablespoons olive oil
3 tablespoons balsamic vinegar
4 sprigs rosemary or thyme
1 garlic bulb, broken into cloves
50g gluten-free chorizo, diced
2 cups chopped silverbeet

 

Method:

  1. Preheat oven to 200°C. Spray a large ovenproof baking dish with olive oil. Cook potatoes in boiling water for 5 minutes; drain
  2. Cut several slits in chicken pieces and toss with orange zest.
  3. Place potatoes, onions and capsicum in a large bowl. Mix orange juice with oil and vinegar in a small bowl; add to vegetables and toss to coat.
  4. Place vegetables in prepared baking dish and top with chicken. Break rosemary (or thyme) into small sprigs; place two-thirds into chicken slits. Add garlic and remaining rosemary to dish. Sprinkle chorizo over; toss well.
  5. Bake for 45 minutes, tossing halfway through. Stir through silverbeet in final 10 minutes of cooking time. Season with freshly cracked black pepper; garnish with extra zest and serve.

 

Cook’s tip: This meal freezes well.

 

Per serve: 

Energy: 2429 kJ (581 Cal)

Fat: 26.5 g
– saturated 6.6 g

Protein: 49.2 g

Carbohydrates: 32.1 g

Fibre: 7.1 g 

Sodium: 388 mg s

Recipe and image from Australian Healthy Food Guide’s 101 Diabetes-friendly Recipes Cookbook

Sourced from The GI Foundation