Roast chicken and vege freekeh pilaf
Nutrition Info.(per serve)
6 skinless chicken drumsticks
4 cups broccoli florets
4 cups cauliflower florets
3 carrots, sliced in rounds
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
Total fat 9g
Saturated fat 2g
Dietary fibre 15g
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.
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