Gut Glow Roast Chicken & Veg
Gut Glow Roast Chicken and Veg.
Why this is peri-perfect...
This is midlife nourishment at its most practical. With lean protein from chicken, fibre-rich veggies, slow carbs from brown rice, and a fermented kick from sauerkraut or kimchi, this bowl is all about supporting your gut, your mood, and your metabolism. The roasted broccoli and asparagus offer hormone-friendly compounds that support liver detox (hello, cruciferous veg!), while garlic brings prebiotic power for gut health. Add in antioxidant-rich onion, probiotic-fermented goodness on the side, and a squeeze of lemon to brighten it all up, and you’ve got a meal that feels both grounded and energising. Easy to prep, satisfying to eat, and kind to your hormones - this is one to batch-cook and come back to often. My family loves this one. I’ll often serve it up for the teens with extra brown rice, and roast potatoes.
Ingredients
500g skinless chicken breast or thighs
2 tbsp olive oil
1 head broccoli, cut into florets
1 bunch asparagus, trimmed
1 red onion, cut into wedges
3 garlic cloves, smashed
1 cup cooked brown rice
½ cup sauerkraut or kimchi (fermented probiotic boost)
Fresh parsley or dill, chopped (to garnish)
Salt and pepper to taste
Lemon wedges to serve
Instructions
1. Preheat oven to 200°C (400°F). Toss broccoli, asparagus, red onion, and garlic in half the olive oil, salt, and pepper. Spread on a baking tray.
2. Rub chicken with remaining olive oil, salt, and pepper. Place on the same tray or a second tray.
3. Roast chicken and veggies for 20–25 minutes or until chicken is cooked and veggies are tender and slightly caramelised. Check on the broccoli at 20 minutes and if it’s browning too quickly, give it a stir through.
4. Warm quinoa or brown rice if needed.
5. Serve chicken sliced over grains, topped with roasted veggies and a good spoonful of sauerkraut or kimchi on the side. Garnish with fresh herbs and a squeeze of lemon.
Per serve: 400 calories, 30g protein, 44g carbs, 11g fat
