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Chicken, capsicum and almond tray bake
Nutrition content per serve
Energy: 442 calories (1,757kJ) | Protein: 34g | Carb: 30g | Sugar: 1g | Total fat: 18g | Sat fat: 2g | Fibre: 9g | Serves: 4 | Total time: 40 minutes
* Approximate values from Xyris Foodworks software
Ingredients:
- 500g boneless, skinless chicken thigh
- 3 medium red onions, cut into thick wedges
- 500g skin on sweet potato, cut into thick slices
- 2 red capsicum, cut into thick slices
Dressing:
- 1 garlic clove, finely chopped
- 1 tsp each ground cumin, smoked paprika and fennel seeds, slightly crushed
- 3 tbsp olive oil
- zest and juice of 1 lemon
- 50g whole blanched almonds, roughly chopped
To serve:
- 170g unsweetened Greek yogurt
- small handful parsley or coriander, chopped
Recommended:
Serve with a side salad to increase your vegetable consumption!
Directions:
- Heat oven to 200°C fan bake and line a large oven safe tray with baking paper.
- Place the chicken, onions, potatoes and peppers in a large bowl and season.
- In another bowl, mix together the garlic, spices, oil, and lemon zest and juice. Pour this over everything and spread the mixture over the baking tray.
- Roast for 40 mins, turning over after 20 mins, until the chicken is cooked through. Add the almonds for the final 8 mins of cooking.
- Serve in bowls with a big dollop of Greek yogurt and some chopped parsley or coriander.
Notes:
- Swap chicken for one can of chickpeas or block of tofu and this becomes a vegetarian friendly dish.
Why it’s good for you:
- Chicken is a source of lean protein, lower in saturated fat, assists in strengthening muscles and bones.
- This dish contains nearly half your daily fibre requirements (25-30g each day is the recommended intake).
- Contains healthy fats and tryptophan from olive oil and almonds
All information contained in this recipe has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.
References:
Australia, H. (2023, April 6). High-fibre foods and diet. www.healthdirect.gov.au. https://www.healthdirect.gov.au/high-fibre-foods-and-diet#:~:text=your%20bowel%20healthy.-