One Pot Chicken & Oaty Sweet Potato Roast Recipe

Healthy, tasty and just one pot to wash up afterwards

  • Whole Grain Goodness

    Prep Time

    15 mins

  • Whole Grain Goodness

    Cook Time

    30 mins

  • Whole Grain Goodness

    Serves

    4

  • Whole Grain Goodness

    Cost Per Serving

    £1.49

Nutrition Per Serving

  • Calories509 kcal

    Calories

    Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

  • Fat18g

    Fat

    Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

  • Saturates3.7g

    Saturates

    On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

  • Carbs37g

    Carbs

    Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

  • Sugars11g

    Sugars

    On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

  • Fibre5g

    Fibre

    Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

  • Protein53g

    Protein

    All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

  • Salt0.5g

    Salt

    A small amount of salt is needed in your diet but too much can raise your blood pressure, which increases risk of health problems such as heart disease and stroke. Adults shouldn’t eat more than about 1 teaspoon (6g) per day – and that includes salt already in the foods you eat, not just the salt you add, so check nutrition labels on food packs.

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Whole Grain Goodness

Ingredients

  • 800g chicken drumsticks, remove skin
  • 2tbsp rapeseed oil
  • 1tbsp clear honey
  • 1 red onion, cut into wedges
  • 50g oats
  • 1tsp Cajun seasoning
  • 400g sweet potatoes, cut into wedges
  • 6 sprigs fresh thyme

Method

  1. Preheat the oven to 200°C, gas mark 6.
  2. Score the flesh of the chicken and toss in 1tbsp oil and honey, transfer to a baking tray with the onion, then season.
  3. Mix together the oats and Cajun seasoning.
  4. Toss the sweet potato wedges in the remaining oil and coat in the Cajun oats mixture and in the thyme, add to the baking tray, sprinkling over any remaining oats.
  5. Bake for 30 minutes until the chicken is cooked throughout.

Cooking Tips

  • For a quick and easy way to coat the sweet potatoes in the oats, Cajun seasoning and thyme, place all in a large plastic bag, toss in the oil, and shake the bag to coat evenly.

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