Autumn Chicken, Squash and Chickpea Traybake

This colourful autumn traybake combines protein-rich chicken and Greek yoghurt, and with fibre from chickpeas, squash and leafy greens. It makes a satisfying, balanced meal that can help support steadier energy and blood glucose regulation, both of which are particularly important in PMOS.

Chicken, yoghurt and pumpkin seeds also provide tryptophan, an essential amino acid that the body uses to make serotonin and subsequently melatonin. Melatonin is our sleep hormone, so ensuring we have the correct essential ingredients for it can be helpful. 

Serves 4

Ingredients

• 500g skinless chicken thighs, cut into large chunks
• 600g butternut squash, peeled and cut into chunks
• 1 x 400g tin chickpeas, drained and rinsed
• 1 large red onion, cut into wedges
• 200g cavolo nero or kale, tough stalks removed and roughly chopped
• 2 garlic cloves, finely chopped
• 2 tbsp extra virgin olive oil
• 8 to 10 fresh sage leaves, roughly chopped
• 1 tsp smoked paprika
• Zest and juice of 1 lemon
• 20g pumpkin seeds
• Black pepper

To serve

• 150g thick Greek yoghurt
• Small handful fresh parsley, finely chopped
• Squeeze of lemon
• Black pepper

Method

• Heat the oven to 200°C fan.
• Place the squash and red onion in a large roasting dish. Add 1 tablespoon of the olive oil, half the sage and the smoked paprika. Season with black pepper and toss together. Roast for 15 minutes.
• Meanwhile, mix the chicken with the remaining olive oil, garlic, lemon zest and remaining sage.
• Remove the tray from the oven and add the chicken and chickpeas. Toss gently with the vegetables and return to the oven for 20 to 25 minutes, until the chicken is completely cooked through and the squash is tender.
• Add the cavolo nero or kale for the final 5 to 7 minutes, turning it through the vegetables until softened.
• Mix the Greek yoghurt with a squeeze of lemon, parsley and black pepper.
• Squeeze the remaining lemon juice over the traybake, scatter with the pumpkin seeds and serve with a spoonful of lemony yoghurt.
• Enjoy!

Why This Works Well for PMOS
This is a great example of what a balanced PMOS meal can look like without needing to remove carbohydrates. The chicken, chickpeas, Greek yoghurt and pumpkin seeds provide protein, helping to make the meal satisfying. 

Chickpeas, squash, red onion and leafy greens also provide fibre, while extra virgin olive oil and pumpkin seeds add unsaturated fats.

The carbohydrate comes predominantly from squash and chickpeas rather than refined sources, and pairing carbohydrate with protein, fibre and fat helps slow digestion and produces a more balanced meal.

There is another interesting connection with this month's sleep theme. Chicken, Greek yoghurt and pumpkin seeds all contain tryptophan. Tryptophan is an essential amino acid that we obtain from food. In the body, it can be converted to serotonin, which can subsequently be used to produce melatonin, one of the hormones involved in regulating our sleep-wake cycle.

If you’ve enjoyed this recipe, why not check out some of our other PMOS-friendly recipes over in the Recipe Index?