Chicken, orange and roasted sweet potato tray bake

Carotenoids in orange fruit and veg can benefit our eye and skin health and may protect against some cancers. Reap the benefits with this gluten and dairy free chicken tray-bake!

Serves: 4

Time to make: 50 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

4 medium kumarasweet-potatoX, peeled and cut into 2cm cubes
2 red onions, cut into wedges
200g baby carrots, trimmed and scrubbed, or 2 medium carrots, sliced
Olive spray oil
1 tablespoon olive oil
500g skinless chicken thigh fillets
1 orange, cut into 1cm-thick slices
1 tablespoon chopped fresh oregano or thyme leaves, plus extra to garnish 1 teaspoon ground coriandercilantroX
½ teaspoon chilli flakes
100g baby spinach, to serve

Instructions

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1 Heat the oven to 190°C/fan 170°C/gas 5. Line a large baking tray with baking paper. Put the kumara, onions and carrots on the prepared baking tray, then spray with olive oil and roast for 20 min.

2 After about 15 min of the cooking time, heat the 1 tablespoon olive oil in a large non-stick frying pan over a high heat. Cook the chicken for 2 min on each side or until browned, then transfer with the orange slices to the baking tray with the roasted vegetables. Sprinkle the vegetables and chicken with the oregano or thyme, coriander and chilli flakes. Return to the oven for 20 min or until the chicken is cooked through and the veg are golden and tender.

3 Garnish the chicken tray bake with extra chopped oregano or thyme and serve with the baby spinach.

Nutrition Info (per serve)

Calories 347 cal

Kilojoules 1452 kJ

Protein 29.7 g

Total fat 8 g

Saturated fat 1.7 g

Carbohydrates 34.9 g

Sugar 15.3 g

Dietary fibre 7.9 g

Sodium 197 mg

Calcium 122 mg

Iron 3.2 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.