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Garlic & rosemary chicken tray bake

Garlic & rosemary chicken tray bake
Dinner

Low Gi Recipe Logo

SERVES:
4
DIFFICULTY:
Easy
PREP TIME:
20 minutes
COOK TIME:
55 minutes

Ingredients

  • Olive-oil spray
  • 2 Small sweet potatoes, peeled, sliced
  • 2 Medium Carisma potatoes, sliced
  • 4 Skinless chicken drumsticks
  • 4 Skinless, boneless chicken thigh fillets
  • Zest and juice of 1 orange, plus
  • Extra zest, to garnish
  • 2 Red onions, cut into wedges
  • 1 cup Roasted red capsicum
  • 2 tbsp Olive oil
  • 3 tbsp Balsamic vinegar
  • 4 Sprigs rosemary or thyme
  • 1 Garlic bulb, broken into cloves
  • 50 g Gluten-free chorizo, diced
  • 2 cups Chopped silverbeet
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Method

  • Preheat oven to 200°C. Spray a large ovenproof baking dish with olive oil. Cook potatoes in boiling water for 5 minutes; drain
  • Cut several slits in chicken pieces and toss with orange zest.
  • Place potatoes, onions and capsicum in a large bowl. Mix orange juice with oil and vinegar in a small bowl; add to vegetables and toss to coat.
  • Place vegetables in prepared baking dish and top with chicken. Break rosemary (or thyme) into small sprigs; place two-thirds into chicken slits. Add garlic and remaining rosemary to dish. Sprinkle chorizo over; toss well.
  • Bake for 45 minutes, tossing halfway through. Stir through silverbeet in final 10 minutes of cooking time. Season with freshly cracked black pepper; garnish with extra zest and serve.

Notes

Energy per serve: 2429kJ (581 Cal)
Recipe and image from Australian Healthy Food Guide’s 101 Diabetes-friendly Recipes Cookbook. Recipe: Sarah Swain, Photography: Melanie Jenkins

 


Nutritional information (per serve)
Calories: 581kcal | Carbohydrates: 32.1g | Protein: 49.2g | Fat: 26.5g | Sodium: 388mg | Fiber: 7.1g
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