Baked lemon and sesame chicken
Time to make: 1 hr 20 mins
( Hands-on time: 10 mins )
Total cost: $ 23.70 / $ 3.95 per serve
(at time of publication)
Nutrition Info.(per serve)
- 600g orange kumara, peeled, chopped in thin rounds
- 2 cups new potatoes, washed, cubed
- 5 carrots, peeled, cut in batons
- 2 1/2 cups peas
- 600g lean chicken, cut in chunks
- 2 tablespoons sesame seeds
- 1 lemon, cut in 6 segments
- 2 tablespoons olive oil
Total fat 9g
Saturated fat 2g
Dietary fibre 9g
1 Heat oven to 180°C. Layer kumara, potatoes and carrots in the base of a large ovenproof dish. Add peas and chicken. Sprinkle with sesame seeds and squeeze juice of half of the lemon segments on top of the chicken. Add the remaining lemon segments to the dish.
2 Cover tightly with tinfoil and bake for 1 hour or until vegetables are tender and chicken is cooked through. Remove tinfoil, drizzle with oil and return to oven for 10 minutes to brown a little.
Note: Nutrition information, time to make and costings apply to main dinner recipe only.
Leftovers to lunch: Chicken salad
4 tablespoons low-fat plain yoghurt
1/2 lemon, zest and juice
2 cups mesclun salad mix
2 serves leftover Baked lemon and sesame chicken
Combine yoghurt, lemon zest and lemon juice to make a light dressing. Mix with salad and leftover chicken.
Hanu de Jong
Read more about this chef..