Cardamon & Honey Chicken

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Serves: 4

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Prep: 10 mins

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Cook: 20 mins

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Kcal pp: 586

Ingredients Jump to method

Fruit & Veg

8 oz green beans

4 garlic cloves

2 red onions

2 mixed-color bell peppers


Meat

1.4 lb chicken thighs


Dried Goods

8 oz quinoa


Condiments

8 cardamom pods

2 tbsp soy sauce


Bread & Baking Goods

1 tbsp honey


Pantry

Salt and pepper

Olive oil

Method

To begin, preheat the oven to 400ºF.


Cut the peppers and onions into even chunks and trim the beans. Set aside for later.


Remove the cardamom seeds from the pods, discarding the shells. Use the flat edge of a knife to gently crush the seeds. Then, crush the garlic into a small mixing bowl. Add 1 tbsp honey, 2 tbsp soy sauce, 2 tbsp olive oil, and crushed cardamom seeds. Season with salt and pepper and mix thoroughly using a fork.


Place the chicken into the mixing bowl, ensuring each thigh is well coated in the sauce.


Transfer the chicken, peppers, onions, and beans to a large roasting tin, ensuring everything is evenly spread across a single layer. Drizzle over the remaining sauce and a dash of olive oil. Place into the preheated oven for 20 minutes.


Meanwhile, pour 600ml water into a pan, season with salt, and bring to a boil. Rinse quinoa and add to the boiling water. Simmer for 15 minutes before draining.


Once everything is ready, plate up and enjoy.

 

Nutritional Data Per Portion

Energy

586 kcal

Total Fat

26.8 g

Saturated Fat

5.9 g

Carbohydrates

39.55 g

Sugar

17.55 g

Fibre

9.19 g

Protein

44.67 g

Sodium

71.94 mg

This nutritional information is provided as a courtesy and is an estimate only. Read full details here.