DIET PLAN Get four of your 5-a-day in just one simple chicken traybake
The spicy yogurt marinade in this veg-packed meal ensures the chicken stays moist without its skin when roasted
All-in–one chicken with wilted spinach
This is served with a speedy spinach dish that adds to your 5-a-day and contributes to the iron content, which helps to transport oxygen throughout the body and maintain healthy cells, skin and nails.
SERVES 2 PREP 20 mins COOK 1 hr EASY
2 beetroot, peeled and cut into small chunks 300g celeriac, cut into small chunks
2 red onions, quartered
8 garlic cloves,
4 crushed, the rest left whole, but peeled
1 tbsp rapeseed oil
11/2 tbsp fresh thyme leaves, plus extra to serve
1 lemon, zested and juiced
1 tsp fennel seeds
1 tsp English mustard powder
1 tsp smoked paprika
4 tbsp bio yogurt
4 bone-in chicken thighs, skin removed
260g bag spinach
1 Heat oven to 200C/180C fan/gas 6. Tip the beetroot, celeriac, onions and whole garlic cloves into a shallow roasting tin. Add the oil, 1 tbsp thyme, half the lemon zest, fennel seeds and a squeeze of lemon juice, then toss together. Roast for 20 mins while you prepare the chicken. 2 Stir the mustard powder and paprika into 2 tbsp yogurt in a bowl. Add half the crushed garlic, the remaining lemon zest and thyme, and juice from half the lemon. Add the chicken and toss well until it’s coated all over. Put the chicken in the tin with the veg and roast for 40 mins until the chicken is cooked through and the vegetables are tender.
3 About 5 mins before the chicken is ready, wash and drain the spinach and put it in a pan with the remaining crushed garlic. Cook until wilted, then turn off the heat and stir in the remaining yogurt. Scatter some extra thyme over the chicken and vegetables, then serve.
GOOD TO KNOW healthy • low fat • low cal • calcium • iron • folate • vit c • fibre • 4 of 5-a-day • gluten free
PER SERVING 453 kcals • fat 14g • saturates 3g • carbs 28g • sugars 22g • fibre 13g • protein 46g • salt 1g