Indian-spiced chicken traybake

Author: Amanda Lennon - Chef, Food Editor

Photographer: John Paul Urizar

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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

More weights & measures

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

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.

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