Baked chicken with lemon and kumara
Serves: 1
Time to make: 50 mins
Total cost: $3.17 / $3.17 per serve
(at time of publication)
Ingredients
- 1 boneless chicken breast or 2 drumsticks, skin removed
- 1 small kumara, peeled and cut in thick slices
- 6 thin slices lemon
- lemon juice
- 1 sprig fresh rosemary
- non-stick cooking spray or oil
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Instructions
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 494cal
-
Kilojoules 2065kJ
-
Protein 39.4g
-
Total fat 16.1g
-
–Saturated fat 3.8g
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Carbohydrates 47.9g
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–Sugars 14.5g
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Dietary fibre 14.4g
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Sodium 130mg
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Calcium 320mg
-
Iron 6.6mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
