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Sticky honey chicken and pumpkin tray bake

Sticky honey chicken and pumpkin tray bake

3
Points®
Total Time
1 hr 15 min
Prep
15 min
Cook
1 hr
Serves
4
Difficulty
Easy
Butternut pumpkin and brussels sprouts bring colour and flavour to this simple tray bake dinner, not to mention a boost to your 5-a-day veggie quota.

Ingredients

Soy sauce

2 tbs

Honey

1½ tbs

Sesame oil

2 tsp

Garlic

2 clove(s), crushed

Fresh ginger

2 tsp, finely grated

Lime juice

1 tbs

Fresh coriander

½ bunch(es), stalks finely chopped, leaves separated

Skinless chicken breast

600 g, (4 x 150g)

Butternut pumpkin

800 g, peeled, cut into 2m pieces

Brussels sprouts

250 g, bases trimmed

Red capsicum

1 medium, thinly sliced

Green shallot(s)

6 individual, halved lengthways

Fresh red chilli

1 whole, thinly sliced

Oil spray

1 x 3 second spray(s)

Instructions

  1. Combine soy sauce, honey, sesame oil, garlic, ginger, lime juice and coriander stalks in a large bowl. Add chicken, turn to coat, then cover and refrigerate for 30 minutes.
  2. Meanwhile, preheat oven to 200°C. To roast vegetables, toss pumpkin, sprouts, capsicum, shallots and chilli together on a large baking tray. Spread evenly over tray, lightly spray with oil and season with salt and pepper. Bake for 30 minutes, turning halfway through.
  3. Reduce oven temperature to 180°C. Lift chicken breasts from marinade and nestle among the roasted vegetables. Pour any remaining marinade over vegetables on tray. Bake for a further 25-30 minutes, until chicken is cooked through.
  4. Divide chicken and vegetables among 4 plates. Drizzle over any remaining pan juices and sprinkle with coriander leaves.

Notes

TIP: Serve with ½ cup (85g) cooked brown rice or brown rice blend per serving.

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