Curried Chicken Tray Bake with Coconut Sauce
PREP 10 MIN•COOK 30 MIN
DF
EF
GF
NS
NF
Number of servings
2
150g broccoli cut into florets
150g cauliflower cut into florets
300g skinless chicken thighs
1⁄2 tsp olive oil
1 tsp curry powder
salt & pepper, to taste
2 sprigs of fresh coriander leaves picked
2 wholemeal pita breads or pockets, small (50g ea) (or gluten free) warmed
Coconut Sauce:
1⁄8 cup (30g) Greek yogurt (or dairy-free alternative)
1⁄8 cup (30ml) reduced-fat coconut milk (tinned)
1⁄2 tsp curry powder
Preheat oven to 190°C/fan 170°C/gas 5 and line a baking dish with baking paper.
Place broccoli, cauliflower, chicken, oil, curry powder and salt and pepper in a large bowl and toss well to coat.
Transfer to dish and bake for 25-30 minutes or until chicken is completely cooked through and juices run clear.
Meanwhile, prepare sauce. In a small saucepan set over medium-low heat, combine all sauce ingredients. Bring to a bare simmer, then immediately remove from heat, set aside and season with salt and pepper.
Top chicken and vegetables with coriander and serve with pita bread and sauce.
Note: To make your own curry powder use equal parts cumin, cayenne, turmeric and black pepper.
Energy (kJ)
1799 kJ / 429 cals
Protein
37.8 g
Fat
18 g
Sat. Fat
6.1 g
Carbs
24.9 g
Sugar
6.4 g
Fiber
7.9 g
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