Take the flavourings from a classic North African tagine and use them in an easy chicken traybake. Just stick it in the oven and leave it to look after itself!
Each serving provides 532 kcal, 53g protein, 57g carbohydrate, 9g fat,10g fibre.
Ingredients
- 400g/14oz sweet potatoes, peeled and cut into 4cm/1½in chunks
- 2 red onions, cut into wedges
- 2 garlic cloves, thinly sliced
- 2 preserved lemons, drained, roughly chopped and pips discarded
- 1 tbsp baharat seasoning
- 500ml/18fl oz fresh chicken stock
- large pinch saffron threads, ground with a pestle and mortar
- 4 skinless boneless chicken breasts (180g/6½oz each)
- 2 courgettes (320g/11½oz), quartered lengthways and cut into 5cm/2in pieces
- 100g/3½oz pitted green olives
- 1-cal sunflower oil spray
- sea salt and freshly ground black pepper
For the couscous
- 150g/5½oz couscous
- 200ml/7fl oz fresh chicken stock
- a small pinch saffron strands, ground with a pestle and mortar
Method
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Preheat the oven to 220C/200C Fan/Gas 7. Put the sweet potatoes, onions, garlic and preserved lemons into a roasting tray. Sprinkle over half of the baharat, season liberally with salt and pepper, and mix well. Pour in half of the stock and add the saffron. Cook on a high shelf in the oven for 25 minutes.
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Rub some salt and the remaining baharat over both sides of the chicken breasts. Take the roasting tray from the oven and add the courgettes, olives and remaining stock. Stir, then lay the chicken breasts on top and spray them with a few sprays of oil. Bake for 20–25 minutes, or until the chicken is cooked through.
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Meanwhile, put the couscous into a small bowl and season with some salt and pepper. Heat the stock with the saffron then pour over the couscous. Cover and leave to stand for 15 minutes.
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Fluff up the couscous gently with a fork and divide between serving bowls and top with the vegetables and chicken.
Recipe Tips
This is a really well-balanced meal to support your fitness, complete with protein, carbohydrates, vitamins and healthy fats from the olives. Sweet potatoes are also rich in beta-carotene, which help muscles to recover after exercise.
Source: BBC
