Sticky spiced chicken, squash & sprout traybake
7
Points®
Total time: 1 hr 15 min • Prep: 15 min • Cook: 1 hr • Serves: 4 • Difficulty: Easy
Butternut squash and Brussels sprouts bring colour and flavour to this simple Chinese-style chicken dinner, not to mention a boost to your 5-a-day quota.
Ingredients
Soy Sauce
2 tablespoon(s)
Sesame Oil
1 tablespoon(s)
Honey
2 tablespoon(s), level
Garlic
3 clove(s), finely chopped
Root Ginger
2 teaspoon(s), grated
Lime Juice, Fresh
1 tablespoon(s)
Coriander, fresh
1 tablespoon(s), leaves and stalks chopped separately
Chicken breast, skinless, raw
4 medium
Butternut Squash
800 g, peeled, deseeded and cut into 2cm pieces
Spring Onions
100 g, trimmed and halved
Chilli, green or red
2 individual, deseeded and thinly sliced
Red pepper
1 medium, deseeded and sliced
Brussels sprouts, raw
250 g, trimmed
Calorie controlled cooking spray
4 spray(s)
Wild rice, dry
125 g
Instructions
1
Preheat the oven to 220°C, fan 200°C, gas mark 7. In a non-metallic mixing bowl, combine the soy sauce, sesame oil, honey, garlic, ginger, lime juice and coriander stalks. Add the chicken and toss to coat, then cover and put in the fridge to marinate for 30 minutes while you roast the veg.
2
Put the butternut squash, spring onions, chillies, red pepper and sprouts into a large roasting tin and mist with cooking spray. Season well and bake for 30 minutes. Turn the oven down to 200°C, fan 180°C, gas mark 6. Lift the chicken from the marinade, pour any remaining marinade over the vegetables, then nestle the chicken fillets among them. Bake for another 30 minutes, until cooked through.
3
Meanwhile, bring a large pan of water to the boil, add the rice and simmer over a low heat for 25 minutes. Drain well.
4
Serve the rice topped with the chicken and vegetables. Drizzle over any juices from the roasting tin and scatter over the coriander leaves.
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