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
- 300g pumpkin, peeled, diced
- 300g cauliflower, cut into florets
- 1 red capsicum, diced
- 1 red onion, cut into wedges
- 425g can no-added-salt chickpeas, 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 coriander leaves, to serve
- 2 x 250g packets brown, red and wild microwave rice medley, heated, to serve
Instructions
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 352cal
-
Kilojoules 1473kJ
-
Protein 13.5g
-
Total fat 9.6g
-
–Saturated fat 3.1g
-
Carbohydrates 47.5g
-
–Sugars 8.1g
-
Dietary fibre 10.5g
-
Sodium 529mg
-
Calcium 140mg
-
Iron 3.7mg
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.
Photographer: John Paul Urizar
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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