This dinner prepares in beneath thirty minutes. Potatoes are changed with root greens to scale back the carbohydrates and loads of spice to show up the flavour.
If you happen to’re not into spicy meals, try the recipe ideas beneath for different flavour concepts.
400g/14oz candy potatoes*, peeled and lower into 2cm/1in cubes
400g/14oz carrots, lower into 2cm/1in cubes
1 tbsp olive oil
1 massive pink onion, lower into 8 wedges
3 garlic cloves
4 hen breast fillets (about 170g/6oz every)
1 lemon, quartered
2 tsp ras-el-hanout spice combine
handful recent thyme sprigs
handful recent coriander, finely chopped
salt and freshly floor black pepper
4 tbsp low-fat pure yoghurt, to serve
1. Preheat the oven to 200C/180C Fan/Fuel 6. Put the candy potatoes and carrots in a roasting tray, drizzle over the oil and season properly with salt and pepper. Roast for 10 minutes.
2. Add the pink onion and garlic and toss properly. Roast for one more 20 minutes.
3. Put the hen breasts and lemon quarters within the roasting tray in a single layer. Sprinkle all the things with the ras-el-hanout and thyme. Roast for an extra 15-20 minutes, or till the hen is cooked by means of. Stir by means of the coriander.
4. To serve, divide between 4 plates, every with a slice of roast lemon for squeezing over and a tablespoon of yoghurt.
Every serving supplies
361 kcal, 44g protein, 30g carbohydrate (of which 14g sugars), 5.5g fats (of which 1g saturates), 7g fibre and 0.5g salt.
This hen traybake additionally works properly with.
French-style hen traybake:
Observe the recipe however as a substitute of the candy potatoes and carrots, thickly slice 2 courgettes, 2 aubergines, 1 pink pepper and 1 yellow pepper and add in the 1st step. In step three, as a substitute of the lemon and ras-el-hanout add 15 halved cherry tomatoes with the hen and thyme. Bake as per the recipe, however don’t stir by means of the coriander or serve with the yoghurt.
Greek-style hen traybake:
Observe the recipe however as a substitute of the candy potatoes and carrots, thinly slice 600g/1lb 5oz new potatoes and a couple of inexperienced peppers and add in the 1st step. Roast for 20 minutes in complete and omit step two. In step three, as a substitute of the lemon, ras-el-hanout and thyme add 1 teaspoon dried oregano, 2 sprigs recent rosemary, a small bunch of asparagus and 1 tablespoon pitted Kalamata olives with the hen. Bake as per the recipe, however add 200g/7oz sliced halloumi for the ultimate 10 minutes of cooking and don’t stir by means of the coriander or serve with the yoghurt.
Italian-style hen traybake:
Observe the recipe however as a substitute of the candy potatoes and carrots, cube 2 aubergines and peel 2 garlic cloves and add in the 1st step. Roast for half-hour in complete and omit step two. In step three, as a substitute of the lemon, ras-el-hanout and thyme, add 20 halved cherry tomatoes, 2 teaspoons capers, 1 tablespoon pitted black olives and a drained 400g tin cannellini beans with the hen. Bake as per the recipe, however tear over recent basil leaves and don’t stir by means of the coriander or serve with the yoghurt.
Candy potatoes are a wonderful supply of vitamin A (within the type of beta-carotene). They’re additionally an excellent supply of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Moreover, they’re a very good supply of potassium, dietary fibre, niacin, vitamin B1, vitamin B2 and phosphorus.
Blood Sugar Impression
The carbohydrate content material in candy potatoes, (and white potatoes), will lead to a blood sugar impression in any serving measurement and lots of diabetics select to not eat them. Nonetheless, candy potatoes are naturally extra nutrient-dense; so should you do select to eat them they could possibly be the higher choice between the 2!
One can find a wide range of recipe concepts inside this weblog, and it is very important be aware, not all could also be appropriate for you. If you will have any meals allergy symptoms, or underlying well being points these should all the time be taken under consideration. If you’re a diabetic and undecided how sure meals could have an effect on your blood sugars, take a look at is greatest, i.e., use a dependable meter. If in case you have any considerations about your well being, it’s all the time advisable to seek the advice of your physician or well being care group.
All one of the best Jan
Leave a Reply