Boost your intake of wholegrain goodness with a delicious and nutritious meal of roast chicken with spiced quinoa.
Ingredients
- 1 lemon
- 1.6kg whole chicken
- 2 tablespoons olive oil
- 1 bunch asparagus, trimmed, cut into 3cm lengths
- 250g cherry tomatoes
- 1/2 medium brown onion, finely chopped
- 1 cinnamon stick
- 2 cardamom pods, bruised
- 2cm piece fresh ginger, peeled, grated
- 1 garlic clove, crushed
- 1 cup quinoa, rinsed
- 1 cup Massel chicken style liquid stock
- 1/4 cup slivered almonds, toasted
Method
- Step 1Preheat oven to 200°C/180°C fan-forced. Using a vegetable peeler, remove three 5cm-long pieces of rind from lemon. Halve lemon. Rinse chicken (including cavity) under cold running water. Pat dry with paper towel. Place chicken, breast-side up, on a rack in a roasting pan. Squeeze 1 lemon half over chicken, rubbing juice into skin. Place remaining lemon half in chicken cavity. Drizzle chicken with 2 teaspoons oil. Season with salt and pepper. Tie legs together with kitchen string. Roast for 1 hour and 15 minutes or until juices run clear when thickest part of chicken is pierced with a skewer. Transfer to a plate. Cover with foil.
- Step 2Remove rack from roasting pan. Place asparagus and tomato in pan. Drizzle with 2 teaspoons oil. Season with salt and pepper. Toss to combine. Roast for 10 to 15 minutes or until just tender.
- Step 3Meanwhile, heat remaining oil in a saucepan over medium-high heat. Add onion, cinnamon, cardamom, ginger, garlic and lemon rind. Cook, stirring, for 3 to 4 minutes or until onion has softened. Add quinoa, stock and 1 cup cold water. Cover. Bring to the boil. Reduce heat to low. Simmer for 10 to 12 minutes or until liquid has absorbed. Remove and discard cinnamon and cardamom. Fluff with a fork. Transfer to a bowl.
- Step 4Add asparagus mixture to quinoa mixture. Toss to combine. Sprinkle with almonds. Serve with roast chicken.
- Diabetes friendly
- High protein
- Low carb
- Low sugar
- Lower gi
Nutrition
2579 kj
Energy
25g
Fat Total
5g
Saturated Fat
6g
Fibre
64g
Protein
188mg
Cholesterol
416.32mg
Sodium
3g
Carbs (sugar)
32g
Carbs (total)
All nutrition values are per serve
Notes
You”ll need unwaxed kitchen string.
- Author: Katrina Woodman
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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