Roast vegetable and chicken bowl

Author: HFG staff

Photographer: HFG staff

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This chicken bowl includes 4 of your 5-plus-a-day. The ease of the recipe and the great flavours, makes for a wonderful dinner for two.

Serves: 2

Time to make: 50 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

2 x 100g skinless chicken breasts
1/3 cup pearl couscous
1 bunch broccolini
3 tablespoon reduced-fat Greek yoghurt to serve (optional)

For the marinade
2 teaspoons ras el hanout
2 teaspoons brown rice syrup
zest of 1 lime
1 teaspoon ground sumac
1 garlic clove, crushed
juice of 1 lime (reserving the juiced lime halves), plus 1 lime, halved, to serve
1 teaspoon olive oil

For the roast veg
1 red onion, quartered
4 cloves garlic, unpeeled, lightly crushed with back of a knife
1 punnet mixed cherry tomatoes, halved
1 red capsicum, seeded and roughly chopped
1 teaspoon olive oil

Instructions

1 Heat the oven to 200°C/fan 180°C/gas 6. Mix all the marinade ingredients in a small bowl. Add the chicken to the bowl, rubbing in the marinade to make sure it’s well coated. Set aside.

2 Put the vegetables for roasting in a roasting tin. Drizzle with the olive oil, season with black pepper and turn to coat. Add the reserved lime halves to the tin.

3 Put the chicken breasts on top of the veg and roast for 30–35 min until the chicken has cooked through and the juices run clear when pierced. Meanwhile, cook the couscous according to the pack instructions.

5 Once the chicken and veg are cooked remove the roasting tin from the oven and put the chicken on a plate to rest. Meanwhile, steam the broccolini for 2–3 min, then refresh under cold water. Cut the chicken into 1.5cm thick slices. Arrange the ingredients in 2 bowls, squeeze out the roasted garlic if you like and add a dollop of yogurt to each, if using.

Serving suggestion

Serve sprinkled with black pepper, with the lime halves for squeezing over.

Nutrition Info (per serve)

Calories 489cal

Kilojoules 2046kJ

Protein 38.8g

Total fat 10.2g

–Saturated fat 2.6g

Carbohydrates 55.8g

–Sugars 20.6g

Dietary fibre 9.5g

Sodium 158mg

Calcium 318mg

Iron 3.8mg

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.

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