Roast Chicken with Kale, Squash & Cashews

Autumn is here…. bringing with it some of my favourite seasonal vegetables such as kale and squash.  Consuming so much veg on a daily basis means that I try and eat seasonal produce if I can for two reasons:

  1. Seasonal veg can often be cheaper as its in good supply
  2. Health experts will tell you that it’s more nutritious as it hasn’t had to travel giving it time to spoil

So bash out your seasonal veg calendar and see what veggie varieties you should be cooking up a storm with this month.

2 servings / calories serving = 503 cals

Macros:

  • FAT – 29g
  • CARBS – 25g
  • PROTEIN – 39g

IMG_0533

 

Ingredients:

  • 250g Chicken thighs
  • 200g Butternut squash (diced)
  • 100g Kale
  • 50g Cashews
  • 2 Cloves Garlic
  • 2 sprigs Rosemary
  • ½ lemon
  • Salt & Pepper

IMG_0535

How to cook:

  1. Pre-heat oven to 180°c fan /200°c electric / gas mark 6
  2. In an oven-proof dish, line the bottom with slices of lemon, crushed garlic cloves with skin on, sprigs of rosemary, and then place chicken thighs on top. Season with salt and Pepper and place in the middle of the pre-heated oven for around 40 minutes or until cooked through. All the flavours from the ingredients on the base of the dish will infuse through the chicken as it bakes, and will make a delicious dressing for the kale when mixed with juice from the chicken.
  3. Once 10 minutes have past, place the diced squash in a separate oven dish, season with salt and pepper, drizzle with a dash of oil if desired and place in the oven to roast for the remaining 30 minutes.
  4. 10 minutes towards the end of the cooking time, place a pan of water on the hob and steam the kale for around 5 minutes until wilted.
  5. Whilst the kale is steaming, dry fry the cashews in a pan for around 2 minutes until slightly golden to give a nice toasted flavour. Set aside to cool.
  6. Remove the kale from the steamer and place in a large mixing bowl. Add in the butternut squash and toss with some of the delicious juice that the chicken has been baking in.
  7. Serve kale and squash with roasted chicken and cashews on top. The cloves of garlic should also be nice a soft, which you can squeeze out of it’s skin and spread on the chicken.

Enjoy.

IMG_0540

 

Screenshot 2015-10-13 12.50.17

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Follow me on