Baked chicken with lemon and kumara

Serves: 1

Time to make: 50 mins

Ingredients

More weights & measures

1 boneless chicken breast or 2 drumsticks, skin removed
1 small kumarasweet-potatoX, peeled and cut in thick slices
6 thin slices lemon
lemon juice
1 sprig fresh rosemary
non-stick cooking spray or oil

Instructions

Stay Awake

1 Preheat the oven to 190°C.

2 Spray the base of a small metal pan (a pie dish is ideal) with spray oil or non-stick spray. Arrange the slices of kumara close together and spray them lightly. Place 3 slices of lemon on top of the kumara. Lay the chicken on top of the lemon and kumara, top with some more lemon slices and a good squeeze of juice and then put the rosemary on top.

3 Cover with foil and place in the preheated oven for 30 minutes then remove the foil and cook for a further 15 minutes or until the chicken is cooked (the juices should be clear) and the kumara is tender.

4 Use a fish slice to lift the meal onto a warmed plate. You could serve this with vegetable parcels.

HFG tip

Eat the thinly-sliced lemon to maximise your fibre and calcium from this recipe.

Nutrition Info (per serve)

Calories 494 cal

Kilojoules 2065 kJ

Protein 39.4 g

Total fat 16.1 g

Saturated fat 3.8 g

Carbohydrates 47.9 g

Sugar 14.5 g

Dietary fibre 14.4 g

Sodium 130 mg

Calcium 320 mg

Iron 6.6 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.