If you're looking for a nutritious one-pan dinner this winter, look no further than this tasty roast chicken, pumpkin and barley bake. There's over 30g of protein per serve, and it's wonderfully hot, simple and delicious.
Prep Time: 10 mins
Cook Time: 40 mins
Total Time: 50 mins
Serves: 1
Course: Dinner, Lunch, Main Course
Cuisine: International
Diet: Low Lactose
Dietary Requirements: Dairy-Free, Egg-Free, Nut-Free, Pregnancy-Safe

Equipment

  • Baking tray

Ingredients

  • 1/4 cup McKenzie’s Pearl Barley rinsed
  • 3/4 cup water
  • Salt and pepper to taste
  • 1 cup pumpkin cut into 1-inch cubes
  • 100 g chicken breast diced or sliced thickly
  • 3/4 cup green beans
  • 1/4 red onion sliced (not too thinly)
  • 1 tsp olive oil extra virgin
  • 1/2 lemon juiced

Instructions

  • Preheat the oven to 180 degrees Celsius.
  • Start by cooking the barley with the water and salt in a small saucepan over medium heat for 20 minutes.
  • Because pumpkin takes a little longer to soften and cook than the other ingredients, we will bake this first. So, while the barley is cooking, cut the pumpkin into 1 inch cubes. Place the cubes on a lined baking tray and into the preheated oven to cook for about 15 minutes.
  • Dice your chicken. After 15 minutes, remove your tray from the oven, and add the rest of the bake ingredients to the tray. Layer the cooked barley, chicken, green beans and red onion to the tray (there's no need to be too careful about the layering – just ensure everything is fairly evenly spaced).
  • When everything is placed on the tray, drizzle the olive oil and lemon juice over your chicken and veg tray, and season with salt and pepper to taste.
  • Return the tray to the oven for approximately 15-20 minutes, until the chicken is cooked through.
  • Remove the tray from the the oven, plate up and serve.

Notes

Check out our roundup of some of our favourite healthy winter dinner ideas.
Nutrition Facts
Roast Chicken Barley & Pumpkin Tray Bake
Amount Per Serving
Calories 412.9 Calories from Fat 77
% Daily Value*
Fat 8.6g13%
Saturated Fat 1.6g10%
Carbohydrates 43.3g14%
Fiber 13.2g55%
Sugar 11.6g13%
Protein 32.3g65%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

Tried this recipe?Don’t forget to share and tag your creations @28bysamwood or tag #28bysamwood

Posted by Shahna Sarpi

Shahna is a qualified nutritionist passionate about helping people live a nourished life through healthy eating and lifestyle practices. Utilising a whole foods approach to nutrition, Shahna aims to educate and inspire people to become their healthiest selves. With a love of food and being in the kitchen, she enjoys cooking up a storm and creating healthy recipes that everyone will enjoy.