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

BBC Good Food - - Inside Goodfood - Recipe SARA BUENFELD pho­to­graph MIKE ENGLISH

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

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