Healthy Recipe: Roast vegetables and Chicken in Barbecue Sauce

Now this image is making me hungry yet again!! 🙂

Hello there! Hope you all had a great weekend. Here I am with my favorite quick fix healthy recipe, especially in the winters when you get such lovely veggies. Roast vegetables! Veggies roasted in an oven have a different charm altogether. I do love stir fries too, but roasted vegetables just makes me feel so comfy and this is one cooking method which sure brings all the amazing aroma from each vegetable. Drizzle it with a little barbecue sauce (home made or store bought) and add in a few pieces of cooked chicken (if you want, it tastes just fine even without the chicken) and you are all set! A perfect meal to accompany you when you are working or watching the TV or reading a book.. or even when sharing a meal (selfish me!).

The barbecue sauce recipe that I use is from one of my favorite food recipe websites, allrecipes.com. Thankfully they now also have an Indian website, so no more measurements in oz or ingredients like cider vinegar (not that we don’t get it here in India, but its just so not something every one stocks at home).

You will need:

2 tbsp barbecue sauce, diluted with 2 tbsp water (so that it spreads easily)
2 potatoes, chopped
1/2 cup carrot, chopped
1/2 cup french beans, chopped
1/2 cup fresh/frozen peas
1/2 cup cabbage/lettuce
1/2 cup cooked chicken
1 large onion, unpeeled,chopped
1 tsp of dried herbs
2 tsps of olive oil
salt and pepper to taste
4 cloves of garlic, unpeeled

Method:

– Put all the vegetables in a zip lock bag, drizzle them with the olive oil, herbs, salt and pepper and mix well. Then add one tbsp of the diluted barbecue sauce over the veggies and mix again. You might also add the chicken along with the veggies.
– Pour out the contents in a baking dish and roast for 30 minutes at 150 to 160 degrees on the grill/toast mode. Check the potatoes if done. Remove the baking dish from the oven and pour over the remainder barbecue sauce and grill again for ten minutes.
– Serve hot as it is or with a warm buttered bread.

Edit: I just saw that I had also added some fresh corn and mushroom to it. You are free to add whichever vegetables you like, just ensure that their water content is not too high. (So no spinach here or tomatoes here as they will make the dish soggy)

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About Amita

Nutritionist, Foodie, Mum.
This entry was posted in Healthy Recipes and tagged , , , , , , , , , , . Bookmark the permalink.

2 Responses to Healthy Recipe: Roast vegetables and Chicken in Barbecue Sauce

  1. ame says:

    chicken and vegetables is my first choice. thank you for your recipe.

    Like

  2. ulee says:

    i CAN”T wait to try these!

    Like

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