Ras-el-hanout Chicken Traybake

I can hear some readers say' "what is Ras-el-hanout? It is a classic spice mixture used in Moroccan cuisine. It is available in many stores, supermarkets as well as on-line retailers. The name means 'top of the shop', which reflects its expensive ingredients. Good mixtures will contain more than 20 different spices, including dried peppers, cardamom, nutmeg, allspice, cinnamon, cloves, fennel, rose buds and lavender, but ras-el-hanout can contain up to 100 spices.

Today I am sharing Becca Sprys recipe for Ras-el-hanout chicken traybake.
This dinner prepares in under thirty minutes. Potatoes are replaced with root vegetables to reduce the carbohydrates and plenty of spice to turn up the flavour. 

If you're not into spicy food, check out the recipe tips below for other flavour ideas.

Ingredients

Serves Four

400g/14oz sweet potatoes*, peeled and cut into 2cm/1in cubes
400g/14oz carrots, cut into 2cm/1in cubes
1 tbsp olive oil
1 large red onion, cut into 8 wedges
3 garlic cloves
4 chicken breast fillets (about 170g/6oz each)
1 lemon, quartered
2 tsp ras-el-hanout spice mix
handful fresh thyme sprigs
handful fresh coriander, finely chopped
salt and freshly ground black pepper
4 tbsp low-fat natural yoghurt, to serve

Method

1. Preheat the oven to 200C/180C Fan/Gas 6. Put the sweet potatoes and carrots in a roasting tray, drizzle over the oil and season well with salt and pepper. Roast for 10 minutes.
2. Add the red onion and garlic and toss well. Roast for another 20 minutes.
3. Put the chicken breasts and lemon quarters in the roasting tray in a single layer. Sprinkle everything with the ras-el-hanout and thyme. Roast for a further 15-20 minutes, or until the chicken is cooked through. Stir through the coriander.
4. To serve, divide between four plates, each with a slice of roast lemon for squeezing over and a tablespoon of yoghurt.
Each serving provides 

361 kcal, 44g protein, 30g carbohydrate (of which 14g sugars), 5.5g fat (of which 1g saturates), 7g fibre and 0.5g salt.

Recipe Tips

This chicken traybake also works well with.

French-style chicken traybake:
Follow the recipe but instead of the sweet potatoes and carrots, thickly slice 2 courgettes, 2 aubergines, 1 red pepper and 1 yellow pepper and add in step one. In step three, instead of the lemon and ras-el-hanout add 15 halved cherry tomatoes with the chicken and thyme. Bake as per the recipe, but do not stir through the coriander or serve with the yoghurt.

Greek-style chicken traybake:
Follow the recipe but instead of the sweet potatoes and carrots, thinly slice 600g/1lb 5oz new potatoes and 2 green peppers and add in step one. Roast for 20 minutes in total and omit step two. In step three, instead of the lemon, ras-el-hanout and thyme add 1 teaspoon dried oregano, 2 sprigs fresh rosemary, a small bunch of asparagus and 1 tablespoon pitted Kalamata olives with the chicken. Bake as per the recipe, but add 200g/7oz sliced halloumi for the final 10 minutes of cooking and do not stir through the coriander or serve with the yoghurt.

Italian-style chicken traybake:
Follow the recipe but instead of the sweet potatoes and carrots, dice 2 aubergines and peel 2 garlic cloves and add in step one. Roast for 30 minutes in total and omit step two. In step three, instead of the lemon, ras-el-hanout and thyme, add 20 halved cherry tomatoes, 2 teaspoons capers, 1 tablespoon pitted black olives and a drained 400g tin cannellini beans with the chicken. Bake as per the recipe, but tear over fresh basil leaves and do not stir through the coriander or serve with the yoghurt.

Above taken from original idea here

Sweet Potatoes*
Nutritional Profile
Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fibre, niacin, vitamin B1, vitamin B2 and phosphorus.
Blood Sugar Impact
The carbohydrate content in sweet potatoes, (and white potatoes), will result in a blood sugar impact in any serving size and many diabetics choose not to eat them. However, sweet potatoes are naturally more nutrient-dense; so if you do choose to eat them they could be the better option between the two!

~ happy weekend wishes ~

You will find a variety of recipe ideas within this blog, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use a reliable meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan