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Chicken and vegetable tray bake
Healthy, easy and super-nutritious chicken and vegetable tray bake is a lower-carb dinner winner.
Serves: 2
Time to make: 45 mins
Hands-on time: 10 mins
Ingredients
- 1 medium carrot, cut into 1cm chunks
- ¾ cup celeriac, cut into 1cm chunks
- 1 red onion, chopped into wedges
- 1 teaspoon olive oil
- 2 boneless skinless free-range chicken thighs, cut in half
- finely grated zest and juice 1 lemon
- 1 red capsicum, sliced
- 8 broccolini, halved lengthways if thick
- 2 tablespoons chopped fresh mint and flatleaf parsley, to serve
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Instructions
1 Heat the oven to 200°C/ fan 180°C/gas 6. Toss the carrot, celeriac and onion chunks with ½ teaspoon of the olive oil in a roasting tin. In a bowl, toss the chicken with the remaining oil and the lemon zest. Arrange the chicken and red capsicum slices on top of the vegetables. Put the tin in the oven and roast for 25 minutes.
2 Add the broccoli to the roasting tin, toss everything together and roast for another 10 min until the chicken is cooked through and the vegetables are tender. Add lemon juice to taste, then scatter over the herbs and serve.
Nutrition Info (per serve)
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Calories 253cal
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Kilojoules 1059kJ
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Protein 32g
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Total fat 6.1g
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–Saturated fat 1.3g
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Carbohydrates 13.2g
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–Sugars 11.4g
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Dietary fibre 7.9g
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Sodium 158mg
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Calcium 118mg
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Iron 4mg
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.
