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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!
Serves: 2
Time to make: 45 mins
Hands-on time: 10 mins
Ingredients
- 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 rocket leaves
- 1 mandarin, peeled and segmented
- 2 teaspoons citrus-flavoured olive oil (or use regular)
- 2 teaspoons red wine vinegar
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Instructions
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)
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Calories 461cal
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Kilojoules 1930kJ
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Protein 37g
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Total fat 21g
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–Saturated fat 5g
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Carbohydrates 25g
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–Sugars 18g
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Dietary fibre 9g
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Sodium 620mg
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Calcium 230mg
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Iron 3.5mg
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.
