One-pan garlic roasted chicken and cauliflower

Cooking everything in one pan is a good way of developing the depth of flavour you normally only get in long slow cooking. It's also a great way to cut down on washing up!

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

500g chicken tenderloins
2 teaspoons crushed garlic
2 teaspoons ground cumin
250g cherry tomatoes
1 large red capsicum, chopped
2 cups cauliflower florets
1 red onion, halved, cut into wedges
100g fresh ricotta, crumbled
2 tablespoons chopped flat-leaf parsley
2 teaspoons zest of lemon
2½ cups steamed quinoa, to serve

Instructions

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1 Preheat oven to 220°C. Place a heatproof roasting pan over a medium heat on the stove. In a bowl, place chicken, garlic and cumin, spray with olive oil and toss to combine. Cook the chicken in roasting pan for 1 minute each side, or until browned. Transfer chicken to a plate.

2 To the pan, add tomatoes, capsicum, cauliflower and onion. Spray with olive oil and toss to combine. Cook in the oven for 10 minutes.

3 Place chicken on top of veges in pan. Cook for a further 10 minutes, or until chicken is cooked through and vegetables are tender.

4 Sprinkle chicken with ricotta, parsley and lemon zest. Serve with steamed quinoa.

Variations

Make it gluten free: Check cumin is gluten free.

Make it low FODMAP
Swap garlic for garlic-infused oil, cauliflower for broccoli, and red onion for 1 cup green leek tips

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

More healthy chicken recipes.

Nutrition Info (per serve)

Calories 374 cal

Kilojoules 1570 kJ

Protein 36 g

Total fat 12 g

Saturated fat 4 g

Carbohydrates 25 g

Sugar 9 g

Dietary fibre 6 g

Sodium 150 mg

Calcium 110 mg

Iron 3.5 mg

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.