Roasted chicken and vegetables with parsley sauce
CSIRO Total Wellbeing Diet
Main Meals (Dinners)
2 peopleServes
2
2
| Prep | 10 min | |
| Cook | 25 min |
- Chicken Maryland, 300 g, approx. 2 maryland
- Pumpkin, any type, 2½ cup(s) diced
- Brussels sprouts, 2 cup(s) (halved)
- Olive oil, 2 teaspoon(s)
- Garlic, 2 clove(s)
- Lemon, ½ lemon(s), zested and juiced
- Parsley, ½ bunch(s), leaves picked
- Capers, 1 tablespoon(s)
- Baby spinach, 2 cup(s)
Method
Preheat oven to 200°C (180°C fan forced).
Place chicken marylands, pumpkin and brussels sprouts on a lined baking tray and drizzle with oil, one clove of thinly sliced garlic and lemon zest (reserve juice). Toss well to combine. Roast for 20-25 minutes or until chicken juices run clear.
Meanwhile, make the parsley sauce. Combine parsley leaves, remaining garlic clove, capers and reserved lemon juice in a small food processor and blitz until smooth.
To serve combine the roasted vegetables and baby spinach in a large bowl. Divide between two serving plates and top with chicken and parsley sauce.
Nutrition facts per serve
Makes 2 serves
Note: If food units vary from the book, be guided by the following food units.
| Meat & Protein | 1.5 |
| Bread & Cereals | 0 |
| Vegetables | 3.2 |
| Fruit | 0 |
| Dairy | 0 |
| Healthy Fats & Oils | 1 |
| Indulgences | 0 |
| Calories | 403 |
| Protein | 33.9 g |
| Total fat | 19.4 g |
| - Saturated fat | 5.2 g |
| Total carbohydrates | 14.3 g |
| - Total sugars | 13 g |
| Fibre | 13.1 g |
| Sodium | 227 mg |