Roast chicken and vege freekeh pilaf
- 6 skinless chicken drumsticks
- 4 cups broccoli florets
- 4 cups cauliflower florets
- 3 carrots, sliced in rounds
- spray oil
- ½ leek, finely chopped
- 1 clove garlic, crushed
- ¾ cup freekeh or brown rice
- ¼ cup red lentils
- 1 cup reduced-salt chicken stock
- fresh thyme and parsley, to garnish
- black pepper
1 Preheat oven to 200°C.line two baking dishes. On one, place chicken drumsticks and roast for 20-30 minutes, until cooked through.
2 On the other baking dish, place broccoli, cauliflower and carrots and spray with oil. Roast in oven with chicken for 20-30 minutes, until tender.
3 Meanwhile, spray a large pot or pan with oil and set over a medium heat. Add leek and garlic and cook, stirring, for 2 minutes. add freekeh or rice, lentils, stock and 1 cup water. Bring to the boil, then reduce heat to low and cover. Cook for 20-30 minutes, until freekeh and lentils are tender.
4 Remove meat from chicken drumsticks. Add cooked freekeh mixture to roast vegetables in baking dish, and gently combine. add chicken meat. Serve pilaf garnished with herbs and black pepper
Make it gluten free: Use brown rice instead of freekeh and check stock is gluten free.
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)
Total fat 9g
–Saturated fat 2g
Dietary fibre 15g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
Sign up for the newsletter
Delicious recipes and expert health advice you can trust, delivered to your inbox.
Sign up to receive the latest dietitian-approved recipes and expert advice!
More recipes you may like