Preparation time is 10minutes
Cook time is 20minutes
Total time is 30minutes
Serve is for 4 people
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Difficulty level: 2 out of 4
12 Ingredients
Number of servings
4
- 1 large carrot, cut into 5cm-long sticks
- 1 large red onion, cut into wedges
- 1 bunch broccolini, cut in half
- 2 cloves garlic, crushed
- 500grams chicken thigh fillets
- 1tablespoons mild curry powder
- 2tablespoons sweet chilli sauce
- 1 bunch pak choy, quartered
- 250grams microwave brown, red & wild rice medley
- 1/2 can corn kernels, rinsed, drained
- 1/3 bunch coriander, leaves picked
- 5milliliter extra virgin olive oil cooking spray
Nutrition per serving
1580kJ / 378Cal
1580 Kilojoules or 378 Calories
18% of daily energy intake*
Protein
33.5grams
Fat
10.0grams
Carbs
33.8grams
Sugars
11.2grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Description
Nothing says quick weeknight meal like this easy one-tray wonder. Drizzled in a sweet-chilli mixture, this flavour-packed chicken and vegetable dish ticks all the boxes.
Method
Step 1 of 4
Preheat oven to 200˚C/180˚C fan-forced. Line a baking tray with baking paper. Combine carrot, onion, broccolini and garlic in a large bowl. Spray with oil, then toss. Place on prepared tray.
Step 2 of 4
Place chicken on a plate. Spray with oil, then sprinkle with curry powder and turn to coat. Place chicken on vegetables. Bake for 15 minutes or until chicken is almost cooked through.
Step 3 of 4
Add pak choy to tray. Whisk sweet chilli sauce with 1 tbs water. Drizzle half the sweet-chilli mixture over pak choy. Bake for a further 5 minutes or until chicken is browned and cooked through and vegetables are tender. Remove from oven.
Step 4 of 4
Combine rice and corn in a microwave-safe bowl. Microwave on high for 1-2 minutes, stirring occasionally or until heated. Drizzle chicken with remaining sweet-chilli mixture. Sprinkle with coriander. Serve with rice.
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