Expert advice & dietitian-approved recipes

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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Chicken bake with sweet roasted veges and rocket and mandarin salad

This low-carb recipe made just for two is full of veg (4 of your 5-a-day), and with the addition of a little bacon, miso paste and peppery rocket leaves, it's super tasty too!

Hands-on time: 10 mins
Time to make: 45 mins
Serving: 2 people

Ratings: 4.8

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Ingredients

Measurements explained

350g swede, cut in ½cm slices
2 small (200g) parsnips, sliced in thin chips
spray oil
4 chicken drumsticks, skin removed
2 teaspoons miso paste
50g rindless eye bacon, diced
2 cups rocketarugulaX leaves
1 mandarin, peeled and segmented
2 teaspoons citrus-flavoured olive oil (or use regular)
2 teaspoons red wine vinegar

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 Preheat oven to 200°C. Place swede and parsnip in a single layer in a large baking dish and spray with oil, mixing with your hands to coat slices. Place chicken drumsticks on top and spread with miso paste. Spray chicken lightly with oil.

2 Bake chicken and veges in oven for about 35 minutes, until chicken is cooked through and veges are soft and slightly caramelised. After 25 minutes, scatter bacon over everything and return to oven for the final 10 minutes.
3 Meanwhile, in a bowl place rocket and mandarin. Combine olive oil and vinegar to make dressing and add to salad. Toss well and season with black pepper.
4 Serve chicken and vege bake with salad.

Variations

If you can’t find swedes, use parsnip or kumara.

Make it gluten free: Check miso paste and bacon are gluten free.

HFG tip

This recipe is from our Weeknight meal planner feature– everything you need for four nights of simple, tasty nutritionist-approved meals for two, for under $95. Just grab your shopping list and get dinner done.

Nutrition info (per serve)

Calories 461 cal

Kilojoules 1930 kJ

Total fat 21 g

Saturated fat 5 g

Member only

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.

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First published: Apr 2017

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.