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
- 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
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.
Nutrition Info (per serve)
-
Calories 374cal
-
Kilojoules 1570kJ
-
Protein 36g
-
Total fat 12g
-
–Saturated fat 4g
-
Carbohydrates 25g
-
–Sugars 9g
-
Dietary fibre 6g
-
Sodium 150mg
-
Calcium 110mg
-
Iron 3.5mg
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.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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