Marinated chicken with roasted vegetables and couscous
Time to make: 1 hr
( Hands-on time: 30 mins )
(at time of publication)
Nutrition Info.(per serve)
- 1/2 cup of passata
- 3 cloves garlic, finely chopped
- 1 tablespoon grated fresh ginger
- 4 teaspoons honey
- 3 tablespoons reduced-salt soy sauce
- 8 chicken drumsticks, skin removed
- 2 red onions, sliced
- 1 kumara (130g), cut in chunks
- 1 eggplantaubergineX, sliced
- 2 medium carrots, cut in chunks
- 2 teaspoons vegetable oil or spray oil
- 1 head broccoli, broken in florets
- 1 cup couscous
- 1 1/4 cups hot water
- juice of 1 medium lemon
- 1/3 cup parsley
- 2 spring onions
Total fat 13g
Saturated fat 3g
Dietary fibre 13g
1 Heat oven to 190°C. In a large zip-lock bag place all marinade ingredients and mix well. Make several slits in the meaty part of each drumstick and place drumsticks in the marinade for at least 10 minutes.
2 Place drumsticks in a baking dish lined with baking paper and cook until the juices run clear — about 25 minutes — brushing with the marinade several times during cooking.
3 While drumsticks are cooking, place the onion, kumara, eggplant and carrots in a large baking dish. Spray with oil and bake for about 25 minutes until cooked and lightly golden.
4 Meanwhile, cut the broccoli into small florets, place into a microwave-proof bowl with 2 tablespoons of water and cook for 2-3 minutes. Finely chop the parsley and finely slice the spring onions and leave to one side.
5 Place couscous in a bowl. Add boiling water, cover and leave for 5 minutes. Once the water has disappeared, squeeze over the lemon juice and fluff up the grains with a fork.
6 To serve, mix the chopped vegetables with the couscous and pile in the middle of the serving plate. Place the drumsticks on top and serve sprinkled with parsley and spring onions.
Make it gluten free: Use brown rice or quinoa instead of couscous and check passata and soy sauce are gluten free.
Recipe by Sinead Barrell and Stacey Allan, St Matthew’s Collegiate School (one of the winning entries from NZ Nutrition Foundation’s Just Cook: Create a Family Meal Challenge 2015).