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!
4 x
Nutritional Information
Per Serving
  • Energy: 1699 KJ
  • Protein: 33.9g
  • Total fat: 9.8g
  • Saturated fat: 2.4g
  • Carbohydrates: 40.6g
  • DietaryFiber: 9.9g
  • Sodium: 266mg
  • To Prep: 15 minutes
  • To Cook: 30 minutes

Ingredients

  • 8 skinless chicken drumsticks
  • 2 oranges (juiced)
  • 4 cloves garlic
  • 1 tablespoon ground cumin
  • freshly ground black pepper
  • 1 tablespoon honey
  • 1 orange rind
  • 700g pumpkin
  • 500g sweet potato
  • 1 red onion
  • 440g chickpeas (canned)

Method

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

Credits

LiveLighter © State of Western Australia 2013

Dietitians Note

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.