Baked lemon and sesame chicken
Serves: 6 (4 dinners + 2 lunches)
Time to make: 1 hr 20 mins
Hands-on time: 10 mins
Total cost: $23.70 / $3.95 per serve
(at time of publication)
Ingredients
- 600g orange kumara, 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
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Instructions
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 358cal
-
Kilojoules 1500kJ
-
Protein 29g
-
Total fat 9g
-
–Saturated fat 2g
-
Carbohydrates 40g
-
–Sugars 7g
-
Dietary fibre 9g
-
Sodium 110mg
-
Calcium 90mg
-
Iron 3mg
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.
