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Juicy Roast Chicken on Pumpkin Purée with Crispy Autumn Vegetables

Prepare a nutritious chicken dish with pumpkin purée and roasted vegetables that combines seasonal flavors with a high fiber content. A perfect fit recipe for a balanced lunch or dinner.

Prep time
20 min
Cook time
35 min
Total time
55 min
Servings
2

Recipe

For the pumpkin purée

Squash, pie pumpkin, peeled, seeded, raw
500 g
Garlic, raw
1 clove
Oil, olive, extra virgin
1 tbsp
Salt, table, iodized
0.5 tsp
Spices, nutmeg, ground
1 pinch
Water
2 tbsp

For the chicken and roasted vegetables

Chicken, breast, boneless, skinless, raw
350 g
Carrots, mature, raw
200 g
Brussels sprouts, raw
200 g
Onions, red, raw
1 medium
Oil, olive, extra virgin
2 tbsp
Spices, thyme, dried
1 tsp
Salt, table, iodized

Per servingTotal
Calories:558.6 kcal1117.1 kcal
Protein:46.7 g93.4 g
Carbohydrates:36.5 g73 g
Fiber:14.6 g29.1 g
Water:596.4 ml1192.8 ml
Fat:25.3 g50.6 g
Micronutrients
Sugar:20.5 g41 g
Saturated fat:4.3 g8.6 g
Cholesterol:127.3 mg254.6 mg
Sodium:696.5 mg1393 mg
Potassium:2602.4 mg5204.7 mg
Calcium:182.8 mg365.5 mg
Iron:5.7 mg11.4 mg
Magnesium:125.4 mg250.7 mg
Zinc:2.4 mg4.8 mg
Phosphorus:566.1 mg1132.2 mg
Vitamin C:122.3 mg244.5 mg
Vitamin A:877.8 µg1755.5 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Preheat the oven to 200 °C. Line a baking tray with parchment paper. On one half of the tray, place the pumpkin cubes and an unpeeled garlic clove. Drizzle with oil and season lightly with salt.
2
In a bowl, mix the chicken, carrots, Brussels sprouts, and red onion with the remaining olive oil, thyme, salt, and pepper. Spread everything on the other half of the tray.
3
Bake in the oven for 25–30 minutes. The chicken should be cooked through (internal temperature 75 °C), and the vegetables crisp and browned at the edges.
4
Once the pumpkin is soft, remove it from the tray and transfer it to a tall container. Squeeze the roasted garlic out of its skin into the pumpkin. Add nutmeg and, if needed, a spoonful or two of hot water.
5
Use a hand blender to blend the pumpkin into a smooth purée. Add more salt if needed.
6
First arrange the pumpkin purée on a plate, then top with sliced chicken fillet and roasted vegetables. Serve immediately.

Nutritional benefits

Thanks to the high vitamin A content from the pumpkin and quality protein from the chicken, this meal supports eye health and contributes to muscle tissue recovery after exercise.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.