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
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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
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Protein 13.5g
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Total fat 9.6g
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–Saturated fat 3.1g
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Carbohydrates 47.5g
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–Sugars 8.1g
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Dietary fibre 10.5g
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Sodium 529mg
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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.
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.
