A Decrease font size. A Reset font size. A Increase font size.

SUBSCRIBE
Food Swaps

FOOD SWAPS

Shopping List

SAVED RECIPES

GI Index

GI INDEX

Diabetes Risk Calculator

DIABETES RISK

Home / Recipes / Garlic & rosemary chicken tray bake

Garlic & rosemary chicken tray bake

Garlic & rosemary chicken tray bake
Dinner

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

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
+SAVE RECIPE / SHOPPING LIST
PRINT, DOWNLOAD, SHARE

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
Swap It
Swap It Tool

A low Gi diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low Gi carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

Try our Low Gi Swap it tool
Translate »