Spicy Orange Chicken with Baked Vegetable Parcels

Mouth watering, orange spiced chicken on a bed of veg - this dish is sure to become a family favourite!
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Details
  • Serves 4
  • 11 Ingredients
  • 15 Minutes Prep
  • 30 Minutes Cook
  • Medium
Nutrition
  • Energy 1699kJ
  • Protein 33.9g
  • Fat (total) 9.8g
  • - Saturated Fat 2.4g
  • Carbohydrate (total) 40.6g
  • Fibre 9.9g
  • Sodium 266mg

Ingredients

8 chicken lovely legs (800g) or skinless drumsticks, trimmed of fat

Juice of 2 oranges (200ml)

4 cloves garlic, crushed

1 tablespoon ground cumin or coriander

Freshly ground black pepper, to taste

1 tablespoon honey

Grated rind of 1 orange

700g pumpkin, peeled, cut into 1cm cubes

500g sweet potato, peeled, cut into 1cm cubes

1 red onion, sliced into wedges

440g can no-added-salt chickpeas, drained and rinsed

Method

  1. Preheat oven to 200°C (180°C fan forced).
  2. Divide orange juice, garlic, cumin/coriander and pepper evenly between two cups, stir to combine.
  3. Add honey and rind to one cup for chicken marinade.
  4. Place chicken in a medium sized baking dish, pour honey marinade over and toss to coat chicken.
  5. To make vegetable parcels, cut four 50cm lengths of both baking paper and foil.
  6. Place foil on a flat surface, top with baking paper.
  7. Divide the pumpkin, sweet potato, onion and chickpeas amongst the parcels.
  8. Pour 1/4 marinade on each parcel. Fold the long sides of baking paper and foil over filling to enclose, tuck short sides under to seal. Place parcels on a tray and bake with chicken, uncovered, for 15 minutes.
  9. Turn legs over and cook for a further 15 minutes until chicken is browned and cooked through, and vegetables are tender.
  10. Divide chicken between plates, spoon over any pan juices.
  11. Add a vegetable parcel to be opened on the table, or spoon vegetables and sauce onto plates. Serve immediately

Dietitian Notes / Recipe Tips

Add a handful of cherry tomatoes to vegetable mix before baking or stir baby spinach leaves through vegetable parcels prior to serving. This will boost your vegetable intake, helping you reach the 5 serves of vegetables per day target.

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Provider Acknowledgement

Recipe and image reproduced with permission from LiveLighter © State of Western Australia 2013.

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