Frango com Ervas e Abóbora

Revisado por Editores de receitas do Reino UnidoAutoria de Editores de receitas do Reino UnidoPublicado originalmente 28 Jan 2026

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This herbed chicken and squash traybake is a vibrant, seasonal dish that brings together the earthy notes of fresh rosemary with the natural sweetness of roasted vegetables. The combination of succulent chicken breasts and caramelised butternut squash creates a satisfying meal that is as visually appealing as it is delicious. A hint of balsamic vinegar and a zesty apricot glaze add a sophisticated depth of flavour, ensuring every bite is perfectly balanced.

As a diabetes-friendly recipe, this dish focuses on lean protein and fibre-rich carbohydrates, making it an excellent choice for those seeking a nutritious and heart-healthy dinner. It is simple enough for a mid-week family meal yet elegant enough to serve to guests. Simply pair it with some steamed green beans or a crisp green salad for a complete, wholesome feast that the whole family will enjoy.

Ingredients for Herbed Chicken and Squash

4 bone-in, skinless chicken breasts (about 1.1kg)
2 tablespoons chopped fresh rosemary, divided, plus 4 sprigs for garnish
1 teaspoon salt, divided
1/2 colher de chá de pimenta-do-reino moída na hora, dividida
450g peeled, seeded and cubed butternut squash
2 teaspoons canola or olive oil, divided
350g cipollini or sweet onions, halved if large
3 teaspoons balsamic vinegar, divided
Spray de óleo vegetal para cozinhar
2 tablespoons apricot preserves
2 colheres de chá de mostarda Dijon
2 teaspoons chopped ginger
1 clove garlic, chopped

How to make Herbed Chicken and Squash

Position rack in lower third of oven; heat oven to 204°C. Season chicken with 1 tablespoon chopped rosemary, 1/2 teaspoons salt and 1/4 teaspoons black pepper. In a bowl, toss squash with 1 teaspoon oil. In a second bowl, toss onions with 2 teaspoons vinegar and remaining 1 teaspoon oil. Coat a rimmed sheet pan with cooking spray. Place chicken on pan bone side up; spread squash and onion in a single layer around chicken; sprinkle vegetables with remaining 1 tablespoon chopped rosemary, 1/2 teaspoons salt and 1/4 teaspoons black pepper; roast 15 minutes. In second bowl, combine preserves, mustard, ginger, garlic and remaining 1 teaspoon vinegar. Flip chicken and brush with apricot-mustard sauce; turn veggies; roast until chicken's internal temperature reaches 74°C, 10 to 15 minutes more. Divide chicken and veggies among 4 plates; garnish each with a sprig of rosemary.

Aviso Legal

Embora todos os esforços tenham sido feitos para garantir que as informações sejam precisas e atualizadas, as necessidades individuais podem variar e os requisitos dietéticos podem diferir com base nas condições de saúde pessoais. Sempre verifique os rótulos dos alimentos e as informações sobre alérgenos antes de preparar ou consumir qualquer receita. Se você tiver preocupações específicas de saúde, alergias, intolerâncias ou estiver seguindo uma dieta prescrita por um médico, procure orientação do seu médico, farmacêutico ou de um nutricionista registrado antes de fazer mudanças significativas na sua dieta ou estilo de vida.