- 2:10 Prep
- 0:40 Cook
- 4 Servings
- Capable cooks
We all love chicken, so here’s one fabulous way with your poultry fare.
Ingredients
- 1/2 cup maple syrup
- 1/2 cup tomato sauce
- 1/4 cup balsamic vinegar
- 2 teaspoons dijon mustard
- 1kg mixed chicken pieces, such as thigh cutlets, drumsticks and wings
- 2 medium brown onions, cut into wedges
- 400g sweet potato, peeled, cut into 3cm pieces
- Chopped fresh flat-leaf parsley leaves, to serve
- Salad leaves, to serve
Method
- Step 1Combine maple syrup, tomato sauce, vinegar and mustard in a large glass or ceramic bowl. Add chicken. Toss to coat. Cover. Refrigerate for 2 hours.
- Step 2Preheat oven to 180°C/160°C fan-forced. Line a large baking dish with baking paper. Add onion and potato to chicken mixture. Toss gently to coat. Arrange chicken, onion and sweet potato in prepared dish, reserving maple syrup mixture.
- Step 3Bake for 20 minutes. Baste chicken with reserved maple syrup mixture. Bake for 15 to 20 minutes or until chicken is golden and cooked through. Sprinkle with parsley. Serve with salad leaves.
- High protein
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1691 kj
Energy
6g
Fat Total
2g
Saturated Fat
3g
Fibre
36g
Protein
112mg
Cholesterol
449.95mg
Sodium
41g
Carbs (sugar)
50g
Carbs (total)
All nutrition values are per serve
Notes
Variation: You could use maple syrup marinade to cook 1kg chicken drumettes and serve as finger food.
Budget tip: Replace maple syrup with maple-flavoured syrup and save around $4.20 in total.
- Author: Donna Boyle
- Image credit: John Paul Urizar & Cath Muscat
- Publication: Super Food Ideas
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