Baked lemon and sesame chicken

Serves: 6 (4 dinners + 2 lunches)

Time to make: 1 hr 20 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

600g orange kumarasweet-potatoX, peeled, chopped in thin rounds

2 cups new potatoes, washed, cubed

5 carrots, peeled, cut in batons

2 ½ cups peas

600g lean chicken, cut in chunks

2 tablespoons sesame seeds

1 lemon, cut in 6 segments

2 tablespoons olive oil

Instructions

Stay Awake

1 Heat oven to 180°C. Layer kumara, potatoes and carrots in the base of a large ovenproof dish. Add peas and chicken. Sprinkle with sesame seeds and squeeze juice of half of the lemon segments on top of the chicken. Add the remaining lemon segments to the dish.

2 Cover tightly with tinfoil and bake for 1 hour or until vegetables are tender and chicken is cooked through. Remove tinfoil, drizzle with oil and return to oven for 10 minutes to brown a little.

Note: Nutrition information, time to make and costings apply to main dinner recipe only.

Variations

Leftovers to lunch: Chicken salad

Serves 2

4 tablespoons low-fat plain yoghurt
1/2 lemon, zest and juice
2 cups mesclun salad mix
2 serves leftover Baked lemon and sesame chicken

Combine yoghurt, lemon zest and lemon juice to make a light dressing. Mix with salad and leftover chicken.

Nutrition Info (per serve)

Calories 358 cal

Kilojoules 1500 kJ

Protein 29 g

Total fat 9 g

Saturated fat 2 g

Carbohydrates 40 g

Sugar 7 g

Dietary fibre 9 g

Sodium 110 mg

Calcium 90 mg

Iron 3 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.