- 0:20 Prep
- 0:45 Cook
- 4 Servings
- Capable cooks
Lower GI – but not in flavour – this dish of chicken and sweet potato is a one pot wonder.
Ingredients
- 1 tablespoon olive oil
- 600g chicken thigh fillets, trimmed, halved
- 1 medium brown onion, sliced
- 2 garlic cloves, chopped
- 4cm piece fresh ginger, peeled, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cinnamon
- 250g sweet potato, quartered, chopped
- 1 medium carrot, peeled, cut into 1cm-thick slices
- 2 cups Massel salt reduced chicken style liquid stock
- 1 cup quinoa
- 1 teaspoon honey
- 1/2 cup fresh coriander leaves, chopped
Method
- Step 1Preheat oven to 180°C/160°C fan-forced. Heat half the oil in a large, heavy-based, flameproof casserole dish over medium heat. Cook chicken, in batches, for 3 to 4 minutes or until browned. Transfer to a plate.
- Step 2Heat remaining oil in pan. Add onion. Cook, stirring, for 5 minutes or until softened. Add garlic, ginger, cumin, coriander and cinnamon. Cook for 1 minute or until fragrant.
- Step 3Add sweet potato and carrot. Stir to coat. Add chicken and stock. Cover. Bake for 30 minutes or until vegetables are tender and chicken cooked through.
- Step 4Meanwhile, place quinoa and 2 cups cold water in a large saucepan over medium-high heat. Bring to the boil. Reduce heat to low. Simmer, covered, stirring occasionally, for 10 minutes or until just tender. Remove from heat. Set aside, covered, for 10 minutes.
- Step 5Stir honey and coriander into chicken mixture. Season with pepper. Serve with quinoa.
- Low carb
Nutrition
2330 kj
Energy
19.4g
Fat Total
4.1g
Saturated Fat
8.8g
Fibre
39.3g
Protein
120mg
Cholesterol
506mg
Sodium
54.9g
Carbs (total)
All nutrition values are per serve
- Author: Kim Meredith
- Image credit: Rob Palmer
- Publication: Super Food Ideas
0
