Healthy Spicy Orange Chicken With Baked Vegie Parcels Recipe
Ingredients
- 8 chicken lovely legs (800g) or skinless drumsticks, trimmed of fat
- juice of 2 oranges
- 4 cloves garlic, crushed
- 1 tbs ground cumin
- pepper, to taste
- 1 tbs honey
- grated rind of 1 orange
- 700 g pumpkin, peeled and cut into 1cm cubes
- 500 g sweet potato, peeled and cut into 1cm cubes
- 1 red onion, sliced into wedges
- 1 x 400 g can no-added-salt chickpeas, drained and rinsed
Method
- Preheat oven to 200°C (180°C fan forced).
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Divide orange juice, garlic, cumin/coriander and pepper evenly between two cups, stir to combine.
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Add honey and rind to one cup for chicken marinade.
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Place chicken in a medium sized baking dish, pour marinade over and toss to coat chicken.
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To make vegetable parcels, cut four 50cm lengths of both baking paper and foil. Place foil on a flat surface, top with baking paper. Divide the pumpkin, sweet potato, onion and chickpeas amongst the parcels. Pour ¼ marinade on each parcel. Fold the long sides of baking paper and foil over filling to enclose, tuck short sides under to seal. Place parcels on a tray and bake with chicken, uncovered, for 15 minutes.
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Turn legs over and cook for a further 15 minutes until chicken is browned and cooked through, and vegetables are tender.
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Divide chicken between plates, spoon over any pan juices. Add a vegetable parcel to be opened at the table, or spoon vegetables and sauce onto plates. Serve immediately.
Hint
Cover dish, refrigerate and marinate chicken for as long as time permits, from 30 minutes to overnight.
Replace chickpeas with a can of drained no-added-salt cannellini beans. Stir baby spinach leaves through vegetable parcels prior to serving.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1698 kJ | 424 kJ |
| 406 Cal | 101 Cal | |
| Protein | 33.9 g | 8.5 g |
| Fat, total | 9.8 g | 2.4 g |
| — saturated | 2.4 g | 0.6 g |
| Carbohydrate | 40.6 g | 10.2 g |
| — sugars | 19.8 g | 5 g |
| Sodium | 265.5 mg | 66.4 mg |
| Fibre | 9.8 g | 2.5 g |
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Comments (4)
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Hi Bart, I've double-checked my calculations, and I think I've got it right. While you're putting about 3 kg of ingredients, not all of that is edible. For example, the 800 g of chicken legs includes the weight of the bone, and the 440 g chickpeas is only about 250 g when the juice is drained. There are also some weight losses in cooking eg. 500 g of raw sweet potato is more like 350 g once cooked. I hope this explains the discrepancies between our calculations! Cheers, Anne
LiveLighter
Posted on: 31 Oct 16 -
There is mathematical error in the nutrition facts. You can't put in nearly 3 KG of ingredients and result in 4 serves of 400g. I have checked the per 100g KJ and it's about right, but the per serve value is closer to 700g or 2968 KJ. Add the Couscous and you have blown 50% of your daily intake.
Bart Katarski
Posted on: 30 Oct 16 -
Hi Elizabeth, I'm sorry you didn't enjoy this recipe! We do test our recipes several times before we include them. To boost the flavour you might like to try adding a squeeze of lemon and some fresh coriander before serving. Cheers, Anne
LiveLighter
Posted on: 11 Jul 16 -
Don't bother trying this recipe. I marinated the chicken overnight and made everything strictly according to the recipe. It tasted dreadful - so bland. Do you try your recipes before posting them?
Anonymous
Posted on: 10 Jul 16
