Cajun Chicken Traybake

Ingredients

• 2 red onions
• 3 mixed-color peppers
• 4 chicken legs
• 1 tablespoon Cajun seasoning
• 4 cloves of garlic
• 1 cup basmati rice
• 1/4 cup plain yogurt
• 2 oz arugula

Instructions

• Preheat the oven to 4000F.
• Peel and halve the onions. Tear up the peppers into big chunks, discarding the seeds and stalks.
• Place it all in a 10x14 inch roasting pan with the chicken, Cajun seasoning and whole unpeeled garlic cloves.
• Drizzle with 1 tablespoon each of olive oil and red wine vinegar, season with black pepper and toss well, turning the chicken skin-side up.

• Roast for 40 minutes.

• Boil the kettle.

• Remove the pan from the oven and mash the soft garlic cloves into the pan juices, discarding the skins.
• Around the chicken, pour in 1 cup of rice and 2 cups of boiling kettle water.
• Carefully cover with aluminum foil and return to the oven for 20 minutes, or until the rice is fluffy and the chicken pulls easily away from the bone.
• Season to perfection, then serve with dollops of yogurt, arugula, a pinch of black pepper, and a drizzle of extra virgin olive oil, if you like.

Go Vegetarian

Replace the chicken with scrubbed butternut squash or eggplant, cut into nice big chunks and cooked in exactly the same way.

Nutrition

Category	Value
ENERGY	633kcal
FAT	22.5g
SAT FAT	5.9g
PROTEIN	34.6g
CARBS	77.6g
SUGARS	12.4g
SALT	0.5g
FIBER	5.8g