Name: Roast Chicken, Broccoli, Beetroot & Feta
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Ingredients: 250g (8.8oz) beetroot, peeled, cubed; 500g (17.6oz) boiling filtered water; 250g (8.8oz) broccoli florets; 400g (14.1oz) chicken breast, cut into cubes; 2 tbsp maple syrup/honey; 4 tbsp olive oil; 1 tsp dried thyme; 100g (3.5oz) feta cheese; 60g (2oz) pumpkin seeds; 1/4 tsp sea salt/ Celtic salt

Roast Chicken, Broccoli, Beetroot & Feta

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

This is a delicious gluten-free, low-calorie, high protein, vegetable packed tray bake that is easy to throw together after a long day of work.

Ingredients

250g (8.8oz) beetroot, peeled, cubed
500g (17.6oz) boiling filtered water
250g (8.8oz) broccoli florets
400g (14.1oz) chicken breast, cut into cubes
2 tbsp maple syrup/honey
4 tbsp olive oil
1 tsp dried thyme
100g (3.5oz) feta cheese
60g (2oz) pumpkin seeds
1/4 tsp sea salt/ Celtic salt

Instructions

1. Boil the beetroot for 30 minutes

2. Preheat the oven to 190C/ 374F fan

3. In a bowl, marinade the chicken pieces with 1 tbsp olive oil, thyme and 2 tbsp maple syrup & 1/2 tsp salt.

4. In a large oven tray, arrange the chicken and the vegetables (including the cooked beetroot), drizzle with olive oil and bake for 10 minutes, then add the crumbled feta and pumpkin seeds and bake for another 5 minutes (or until chicken is cooked).

Notes

This is a super easy dish to make, that is low carb and low-calorie, high-protein friendly. You could serve it with quinoa or brown rice if you would like to increase the carbohydrate content. One serving contains 41.1g of good quality, lean protein and is packed with B vitamins, magnesium, calcium, zinc, selenium and potassium.

Vitamins

B1 (Thiamine) - 0.2mg (20%)

B2 (Riboflavin) - 0.7mg (61%)

B3 (Niacin) - 13.6mg (97%)

B5 (Pantothenic Acid) - 2.5mg (50%)

B6 (Pyridoxine) - 1.4mg (111%)

B12 (Cobalamin) - 0.6µg (26%)

Folate - 154µg (39%)

Vitamin A - 91.3µg (13%)

Vitamin C - 44mg (59%)

Vitamin D - 5IU (1%)

Vitamin E - 3.9mg (26%)

Vitamin K - 101.4µg (113%)

Minerals

Calcium - 190mg (19%)

Copper - 0.3mg (38%)

Iron - 3.1mg (17%)

Magnesium - 152.9mg (48%)

Manganese - 1.3mg (74%)

Phosphorus - 586mg (84%)

Potassium - 937.8mg (36%)

Selenium - 35.1µg (64%)

Sodium - 713.6mg (48%)

Zinc - 3.4mg (43%)

% RDI based on an adult female

Nutrition Information:

Yield: 4 Serving Size: 225g (8oz)
Amount Per Serving: Calories: 500kcalTotal Fat: 29.8gNet Carbohydrates: 15.6gFiber: 4.9gProtein: 41.1g

Roast Chicken, Broccoli, Beetroot & Feta