Chicken, tomato and olive bake

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

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This sensational chicken, tomato and olive bake recipe for one, is dairy free, diabetes friend and has an easy low FODMAP option, packed full of vege, ideal for lunch or dinner.

Serves: 1

Time to make: 40 mins

Ingredients

More weights & measures

2 chicken drumsticks
5 pitted kalamata olives
1 Agria potato, cut in 2cm cubes
½ x 400g can cherry tomatoes
zest and juice of ½ lemon
chilli flakes, to taste
1 teaspoon smoked paprika
1 cup rocketarugulaX leaves
1 tablespoon vinaigrette (made with balsamic vinegar and olive oil)
fresh Italian parsley, to garnish

Instructions

1 Preheat oven to 200°C. In a small casserole or baking dish, place chicken drumsticks, olives and potato. Spoon tomatoes and juice over and sprinkle with lemon zest, chilli flakes and smoked paprika. Place in the oven and bake for 35 minutes, until chicken is cooked through.

2 Dress rocket leaves with vinaigrette. Serve salad with chicken and vegetables. Garnish with parsley.

Variations

Make it low FODMAP: Reduce cherry tomatoes to 1/2 cup serve. Check olive brine is garlic free.

HFG tip

We’ve left the skin on the drumsticks as there’s not much other saturated fat in the recipe. Remove the skin if you prefer.

Use remaining tomatoes to make a pasta sauce by simmering for 15 minutes with onion, garlic and herbs.

Nutrition Info (per serve)

Calories 455cal

Kilojoules 1900kJ

Protein 34g

Total fat 21g

–Saturated fat 5g

Carbohydrates 30g

–Sugars 11g

Dietary fibre 7g

Sodium 460mg

Calcium 190mg

Iron 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.

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