Garlic and rosemary chicken tray bake
Let your oven do the hard work with our vitamin and fibre-rich chicken tray bake the whole family will love.
Serves: 4
Time to make: 1 hr 15 mins
Hands-on time: 20 mins
Ingredients
- 2 potatoes, unpeeled, sliced
- 2 medium sweet potatoes, peeled, sliced
- 4 small skinless chicken drumsticks
- 2 skinless, boneless chicken thighs
- 1 orange, zest and juice
- 2 red onions, cut into wedges
- 1 cup red capsicum, chopped
- 1 tablespoon olive oil
- 3 tablespoons balsamic vinegar
- 4 sprigs fresh rosemary
- 1 garlic bulb, broken into cloves
- 2 cups chopped silverbeet
- 100g feta
- freshly ground black pepper
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Instructions
1 Spray a large ovenproof dish with oil and preheat oven to 200°C. Cook potatoes and sweet potatoes in a saucepan of boiling water for 5 minutes. Drain.
2 Cut several slits in chicken pieces and toss with orange zest.
3 Place all the vegetables, except silverbeet, into a large bowl. Mix the orange juice with olive oil and vinegar, then use to coat veggies.
4 Place coated veggies into prepared dish and top with chicken pieces. Push small pieces of rosemary sprigs into slits of chicken. Add garlic and remaining rosemary to tray and toss to mix ingredients.
5 Bake for 45 minutes, tossing halfway through. Stir through silverbeet, then cook for 10 more minutes. Season with pepper and scatter feta on top.
HFG tip
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Some more of our favourite recipes using garlic:
Slow braised lamb with fennel and garlic
Nutrition Info (per serve)
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Calories 433cal
-
Kilojoules 2053kJ
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Protein 46g
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Total fat 19.4g
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–Saturated fat 6.2g
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Carbohydrates 28.5g
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–Sugars 12.4g
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Dietary fibre 6.8g
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Sodium 508mg
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Calcium 165mg
-
Iron 3.8mg
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.
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One comment on Garlic and rosemary chicken tray bake
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Made this for lunch on a cold rainy sunday because a friend had given up these delicious tiny oranges from his olive farm. that and the fetta took it to the next level
family favourite