This hearty and healthy meal is ready in half an hour. The chicken and vegies are also all baked in one tray – easy!
Ingredients
- 2 red onions, halved, cut into thick wedges
- 600g sweet potato (kumara), peeled, cut into 3cm pieces
- 4 tomatoes, halved
- 2 garlic cloves, thinly sliced
- 2 tablespoons olive oil
- 8 (about 620g) chicken thigh fillets
- 240g can chickpeas, rinsed, drained
- 1/4 cup chopped fresh continental parsley
Method
- Step 1Preheat oven to 220ºC. Combine the onion, sweet potato, tomato, garlic and half the oil in a bowl. Transfer to large baking tray. Bake for 15 minutes.
- Step 2Meanwhile, heat remaining oil in a large frying pan. Season the chicken with salt and pepper. Cook for 1-2 minutes each side or until golden.
- Step 3Add the chicken to the tray and bake for a further 10 minutes or until the chicken is cooked through. Add chickpeas and parsley. Toss until heated through.
- Diabetes friendly
- Low carb
- Low sodium
- Lower gi
Nutrition
2081 kj
Energy
23g
Fat Total
5g
Saturated Fat
8g
Fibre
35g
Protein
122mg
Cholesterol
219.72mg
Sodium
15g
Carbs (sugar)
33g
Carbs (total)
All nutrition values are per serve
Notes
With a twist: Baked lamb and pumpkin: Omit the chickpeas. Swap sweet potato for pumpkin and chicken for lamb chops. Serve with natural yoghurt.
Sausage and bean potato bake: Replace sweet potato with small potatoes, halved. Replace chicken with Italian sausages. Replace chickpeas with canned cannellini beans.
- Author: Kathy Knudsen
- Image credit: Ben Dearnley
- Publication: Australian Good Taste
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