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One-pan garlic roasted chicken and cauliflower
Mains
9 ratingsRate

One-pan garlic roasted chicken and cauliflower

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 lemon zest
  • 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.

     

    More healthy chicken recipes.

    Nutrition Info (per serve)

    • Kilojoules 1570kJ

    • Calories 374cal

    • Protein 36g

    • Total fat 12g

    • –Saturated fat 4g

    • Carbohydrates 25g

    • –Sugars 9g

    • Dietary fibre 6g

    • Sodium 150mg

    • Calcium 110mg

    • Iron 3.5mg

    Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
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    Author: Amanda Lennon - Chef, Food Editor
    Photographer: Mark O'Meara
    First published: Aug 2019

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