Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Protein and Iron.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
A simple one-tray roast dinner with chicken thighs and vegetables, easy to scale up for leftovers.
Dinner · Serves 4 · Ready in 50 min · Rich in Protein, Iron
Ingredients
- 8 chicken thigh fillets
- 4 potatoes, chunks
- 2 zucchini, sliced
- 1 red onion, wedges
- 2 tbsp olive oil
- 1 lemon, sliced
- 1 tbsp dried mixed herbs
Method
- Preheat oven to 200C.
- Toss the chicken and vegetables with oil, lemon slices and herbs on a large tray.
- Roast for 35-40 minutes, turning once, until the chicken is cooked through and vegetables are golden.
Tip: Keep the skin on the chicken while roasting for moisture, and remove it before eating if you prefer.
Roughly per serve
- Iron: 2.5 mg
- Protein: 30 g
- Fibre: 4 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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