Name: Roast chicken and vege freekeh pilaf
Total time: 45 min
Ingredients: ¼ cup red lentils; ¾ cup freekeh or brown rice; spray oil; black pepper; 4 cups broccoli florets; 1 clove garlic, crushed; 6 skinless chicken drumsticks; 3 carrots, sliced in rounds; 4 cups cauliflower florets; ½ leek, finely chopped; 1 cup reduced-salt chicken stock; fresh thyme and parsley, to garnish

This dairy free roast chicken and vege with freekeh pilaf recipe gives a twist to the classic roast chicken.  Diabetes friendly, high in iron, protein and fibre, packed full of vege, this delicious dish is ideal to feed family and friends for lunch or dinner.

Wheat

Mediterranean

Lactose Free

Gluten Free

Beans & Legumes

gram

red lentils

Grains & Rice

freekeh

Oils

milliliter

cooking spray

Seasonings

black pepper

Fresh Vegetables

broccoli florets

garlic

Poultry

chicken drumsticks

carrot

cauliflower florets

leek

Stocks & Broths

chicken stock

fresh parsley

Cholesterol

Beta-cryptoxanthin

Vitamins

Vitamin B6

Niacin (B3)

Riboflavin (B2)

Phosphorus

Minerals

Protein

Calories

Water

Alpha-carotene

Vitamin A

Beta-carotene

Pantothenic acid (B5)

Dietary Fiber

Carbohydrates

Thiamin (B1)

Vitamin C

Total polyunsaturated fatty acids

Total monounsaturated fatty acids

Saturated Fat

Vitamin K

Lutein+zeaxanthin

Choline

Dietary Folate Equivalents

Selenium

Magnesium

Iron

Calcium

Sugar

Lycopene

Manganese

Copper

Zinc

Sodium

Potassium

Trans fatty acids

Roast chicken and vege freekeh pilaf

Produce

Pasta, Sauces, Grain

Baking Goods

Meat & Seafood

Meal

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