Garlic & Rosemary Chicken Tray Bake

Preparation time: 20 minutes

Cooking time: 55 minutes

Serves: 4

 

Ingredients:

 

Virgin olive-oil spray
2 small sweet potatoes, peeled, sliced
2 medium potatoes, sliced
4 skinless organic chicken drumsticks
4 skinless, boneless organic 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 tablespoons virgin olive oil
3 tablespoons balsamic vinegar
4 sprigs rosemary or thyme
1 garlic bulb, broken into cloves
2 cups chopped silverbeet

 

Method:

 

  • Preheat oven to 200°C (390°F). 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, 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.

 

Nutrition (per serve): 

 

Calories 446; Fat 10 g; Sat. Fat 3 g; Carbs 40 g; Sugar 13.4 g; Fiber 4.4 g; Protein 36.4 g