Roast chicken and vege freekeh pilaf

This dairy free roast chicken and vege with freekeh pilaf recipe gives a twist to the classic roast chicken. Diabetes friendly, high in iron, protein and fibre, packed full of vege, this delicious dish is ideal to feed family and friends for lunch or dinner.

Serves: 4

Time to make: 45 mins

Ingredients

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6 skinless chicken drumsticks
4 cups broccoli florets
4 cups cauliflower florets
3 carrots, sliced in rounds
spray oil
½ leek, finely chopped
1 clove garlic, crushed
¾ cup freekeh or brown rice
¼ cup red lentils
1 cup reduced-salt chicken stock
fresh thyme and parsley, to garnish
black pepper

Instructions

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1 Preheat oven to 200°C.line two baking dishes. On one, place chicken drumsticks and roast for 20-30 minutes, until cooked through.

2 On the other baking dish, place broccoli, cauliflower and carrots and spray with oil. Roast in oven with chicken for 20-30 minutes, until tender.

3 Meanwhile, spray a large pot or pan with oil and set over a medium heat. Add leek and garlic and cook, stirring, for 2 minutes. add freekeh or rice, lentils, stock and 1 cup water. Bring to the boil, then reduce heat to low and cover. Cook for 20-30 minutes, until freekeh and lentils are tender.

4 Remove meat from chicken drumsticks. Add cooked freekeh mixture to roast vegetables in baking dish, and gently combine. add chicken meat. Serve pilaf garnished with herbs and black pepper

Variations

Make it gluten free: Use brown rice instead of freekeh and check stock is gluten free.

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 442 cal

Kilojoules 1770 kJ

Protein 34 g

Total fat 9 g

Saturated fat 2 g

Carbohydrates 45 g

Sugar 12 g

Dietary fibre 15 g

Sodium 330 mg

Calcium 130 mg

Iron 8 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.