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
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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
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Protein 36g
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Total fat 12g
-
–Saturated fat 4g
-
Carbohydrates 25g
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–Sugars 9g
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Dietary fibre 6g
-
Sodium 150mg
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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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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One comment on One-pan garlic roasted chicken and cauliflower
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Tasty and easy. I used drumsticks and just cooked all a little longer on the oven.