Indian-spiced chicken traybake

For a healthier, tastier dinner, try this Indian-spiced chicken traybake that is good for your belly, saves on washing up, and is ready in only 30 minutes.

Serves: 4

Time to make: 30 mins

Hands-on time: 10 mins

Ingredients

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300g pumpkin, peeled, diced
300g cauliflower, cut into florets
1 red capsicum, diced
1 red onion, cut into wedges
425g can no-added-salt chickpeagarbanzoXsgarbanzosX, rinsed, drained
8 chicken tenderloins
½ x 30g sachet low-salt butter chicken spice mix (check it’s gluten free)
²⁄³ cup reduced-fat Greek-style yoghurt, to serve
¹⁄³ cup coarsely chopped fresh coriandercilantroX leaves, to serve
2 x 250g packets brown, red and wild microwave rice medley, heated, to serve

Instructions

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1 Preheat oven to 180˚C. Line a large baking tray with baking paper. Place veg and chickpeas on prepared tray, gently tossing to combine. Lightly spray with olive oil and roast for 10 minutes.

2 Meanwhile, place chicken and butter chicken spice in a large bowl, tossing to combine.

3 Remove tray from oven and arrange chicken on top of veg. Bake for a further 10 minutes or until chicken is cooked.

4 Divide chicken among serving plates. Top with yoghurt and garnish with coriander. Serve with warmed rice medley.

HFG tip

Protect your heart!
Eat more veg
Aim for 5+ serves a day to reduce your risk of developing heart disease by 17 per cent.
Choose low-GI carbs
Grainy bread, wholemeal pasta, legumes (lentils, beans and chickpeas) & brown rice are all great choices.
Limit saturated fat
Swap butter & cream for extra-virgin olive oil, avocado & nuts. Use reduced-fat dairy products when possible.

Nutrition Info (per serve)

Calories 352 cal

Kilojoules 1473 kJ

Protein 13.5 g

Total fat 9.6 g

Saturated fat 3.1 g

Carbohydrates 47.5 g

Sugar 8.1 g

Dietary fibre 10.5 g

Sodium 529 mg

Calcium 140 mg

Iron 3.7 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.