Lemon chicken, leek and pumpkin bake

Author: The Healthy Food Guide TV Series

Photographer: The Healthy Food Guide TV Series

First published: May 2017

This dairy-free, lemon chicken, leek and pumpkin bake recipe is high in fibre, diabetes-friendly and has four serves of vegetables, making this a super healthy dinner for the family.

Serves: 4

Time to make: 1 hr 15 mins , plus 30 mins marinating

Ingredients

More weights & measures

1 tablespoon extra virgin olive oil
4 cloves garlic, crushed
½ teaspoon chilli flakes (optional)
⅓ cup lemon juice
2 teaspoons zest of lemon
8 chicken drumsticks, skin removed
600g pumpkin, peeled, cut in 2-3cm chunks
2 leeks, cut in thick slices
1 teaspoon dried thyme
2 tablespoons chopped fresh flat-leaf Parsley
1 bag slaw

Instructions

In a large, shallow glass bowl combine oil, garlic, chilli flakes (if using), lemon juice and zest. Add chicken and stir to coat. Cover bowl and refrigerate for 20 minutes, or longer if time allows.
Preheat oven to 190°C. Place chicken in a large baking dish with pumpkin and leek. Bake for 40 minutes.
Divide bake among 4 plates, scatter with parsley and serve with slaw.

Nutrition Info (per serve)

Calories 435cal

Kilojoules 1820kJ

Protein 31g

Total fat 24g

–Saturated fat 5g

Carbohydrates 20g

–Sugars 14g

Dietary fibre 7g

Sodium 450mg

Calcium 130mg

Iron 4mg

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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