You simply whack everything into a baking tray, toss in coconut oil and spices and 50 minutes later you are tucking into a delicious and nutritious healthy meal.
*Vegetarian/vegan options available
What you’ll need:
- 8 bone-in chicken pieces (I used 4 legs and 4 thighs, bone in, skin on)
- 1 large red onion, roughly chopped
- About 12 sprigs of thyme (a small handful)
- 2 medium sweet potatoes, sliced into wedges (skins removed if non-organic)
- 5 cloves of garlic, crushed, skin on
- 3 cloves of garlic, crushed and chopped
- 12 cherry tomatoes
- 4 tbsp. coconut oil
- 2 tbsp. smoked paprika
- 2 tbsp. cumin seeds
- 1 tin of chickpeas, drained
- 1 bag of kale
- 5 tbsp. water
- 1 tsp. sea salt
*To make this vegetarian or vegan omit the chicken and reduce the paprika and cumin seeds to 1.5 tbsp. of each.
- Preheat oven to 220 degrees Celsius
- In a large roasting tin mix together the onion, potato, paprika, cumin seeds, chickpeas, tomatoes, garlic, salt, thyme, coconut oil and chicken pieces
- Now place the chicken pieces so they are sitting on top
- Roast in the oven for 40 minutes (meanwhile relax, watch TV or prepare breakfast for the morning)
- Remove from the oven
- Add the kale (roughly stir it in but don’t worry if you find the kale sits mainly on top of everything. The tray will be quite full)
- Add the 5 tbsp. water and return to the oven for 10 minutes
- Remove from oven and give it a stir. Then portion out the chicken and vegetables and enjoy
That’s it. Any leftovers make an amazing dining-al-desko lunch at the office the next day. No need to submit to bland petrol station ham sangers or high street pharmacy 'meal deals' ever again :)
Recipe adapted from an Udo's Choice recipe
So why the Excitement?
Benefits of Kale
- Kale is a member of the cruciferous family, known for maintaining healthy hormone metabolism.
- Kale is an excellent source of folate (folic acid), often associated with fertility and making babies.
- Folate plays a large role in our mental and emotional state. It works with B6 and B12 to keep mood in balance thanks to its ability to metabolise homocysteine – think B for Brain.
- What else? Kale has a team of bone-building nutrients such as calcium, vitamin K and sulphur, all well-known allies against degenerative bone/osteo type conditions
Benefits of Red Onion
- Quercetin, a phytonutrient is packed into red onions. It’s really useful during Sneezy Season thanks to it’s immune balancing and anti-inflammatory powers.
- Onions also offer fabulous amounts of inulin, a pre-biotic (non-digestible carbohydrate) which fuels the probiotics in our internal eco system, maintaining the health of our digestive system.
Read about the benefits of coconut oil in this blog post