5 Healthy Tray Bakes To Try This Week | SLMan

5 Healthy Tray Bakes To Try This Week

After all the cooking over the Christmas break, many of us will be looking for something a little more fuss free to kick-start the year. Tray bakes are simple yet delicious and are an easy way to pack loads of veg into your diet. From mushroom and cod parcels to Korean-style sticky aubergines, here are nine tasty recipes to try…

Sticky Asian Cod With Roasted Tenderstem Broccoli & New Potatoes: Tenderstem

Total Time: 45 minutes

Yield: Serves 2

Difficulty: Easy

 

Ingredients 

For the sauce/glaze: 

  • 2 tbsp of hoisin sauce
  • 2 tbsp of char sui sauce
  • 2 tbsp of soy sauce 
  • Juice of 1 lime
  • 1 clove of garlic, minced 

For the tray bake: 

  • 200g of tenderstem broccoli 
  • 1 tbsp of toasted sesame oil 
  • 400g of new potatoes, quartered 
  • 1 tbsp of olive oil 
  • 400g of cod 
  • Salt and pepper, to taste 
Method
  1. Preheat the oven to 180°C. 
  2. To make the glaze, combine all the sauce ingredients in a measuring jug or small bowl and whisk well until combined. 
  3. Place the tenderstem broccoli on a baking tray lined with parchment paper, drizzle with the sesame oil and season with salt. 
  4. Toss the quartered potatoes with some olive oil and season with salt and pepper. 
  5. Place the cod on the baking tray and coat with ½ the glaze.
  6. Roast everything in the preheated oven for 16-20 minutes depending on the size of the cod. 
  7. Remove the tray from the oven and serve in bowls, drizzling the fish and tenderstem broccoli with the remaining sauce.

 

Visit Tenderstem.co.uk

Spelt With Chorizo, Sweet Potato, Red Onion & Spinach: Rukmini Iyer, The Roasting Tin

Total Time: 75 minutes

Yield: Serves 4

Difficulty: Easy

 

Ingredients 
  • 150g of spelt or pearl barley, rinsed
  • 350g of chicken stock
  • 2 large sweet potatoes, peeled and cut into 2cm chunks
  • 1 red onion, peeled and quartered
  • 5 cloves of garlic, skin on
  • 225g of cooking chorizo, cut into 2cm chunks
  • 1 tbsp of olive oil
  • 300g of spinach, roughly chopped
  • 1 lemon, juice only
  • Sea salt and freshly ground black pepper
Method
  1. Preheat the oven to 160°C Fan/180°C/Gas 4. In a roasting tin, mix together the spelt or pearl barley, chicken stock, sweet potato chunks, onion and garlic.
  2. Rub the chorizo with the olive oil and scatter over the pearl barley mixture. Cover the dish tightly with foil, then transfer to the oven and cook for 1 hour.
  3. Remove the foil and stir in the spinach. Season to taste with the lemon juice, sea salt and freshly ground black pepper, and serve hot.

Visit Waterstones.com

One-Tray Roasted Winter Salad: Amelia Freer, Simply Good For You

Total Time: 50 minutes

Yield: Serves 2

Difficulty: Easy

 

Ingredients
  • 1 small butternut squash, peeled, deseeded and cut into chunks 
  • 2 small red onions, peeled and cut into quarters 
  • 1 x 400g tin of chickpeas, drained and rinsed 
  • 2 handfuls of kale, tough stalks removed first, sliced into ribbons 
  • A small handful of hazelnuts 
  • 1 orange, peeled and torn or sliced into segments 
  • Sea salt and freshly ground black pepper 

For the dressing

  • 2 tbsp of olive oil 
  • 2 tbsp of balsamic vinegar
  • 1 tsp of dijon mustard  
  • A pinch of sea salt
Method
  1. Preheat the oven to 200°C/180°C Fan.
  2. Whisk together all the dressing ingredients until emulsified and smooth. 
  3. Tumble the butternut squash chunks, red onions and chickpeas on to a roasting tray, and pour over half the dressing, turning it all over a few times to make sure everything is well coated. Roast for 30 to 35 minutes, or until the squash is tender and cooked through. 
  4. Add the sliced kale to the roasting tray, along with the rest of the dressing, and mix well. Sprinkle with the hazelnuts. Roast for a further 5 to 7 minutes, until the kale is a little wilted. Take care it doesn’t burn. 
  5. Divide between two bowls, allow to cool slightly, then top with the orange segments and season with salt and pepper to taste. 

Visit Waterstones.com

 

Mushroom & Cod Traybake Parcels: The Mushroom Bureau

Total Time: 30 minutes

Yield: Serves 2 

Difficulty: Easy

Ingredients
  • 30g of button mushrooms, sliced 
  • 2 6oz cod fillets (haddock or any other white fish will work also) 
  • 8 new potatoes, thinly sliced 
  • 6 stalks of rainbow chard 
  • 10g of parsley, chopped
  • ½ lemon, cut into rings
  • Splash of white wine
  • 10g of butter

 

Method
  1. Take two large pieces of non-stick parchment paper. 
  2. Towards one end place a little bed of the sliced new potatoes, top with the rainbow chard, cod, chopped parsley, mushrooms and finally the lemon. 
  3. Dot with the butter, add a splash of white wine and a little salt and milled pepper. 
  4. Brush water around the parchment paper, fold over to cover all the ingredients, crimp the edge (like a Cornish pasty) brush to top of the paper with water and place into a pre-heated oven 180°C for about 20-25 minutes. Serve straight away in the paper. 

Visit JustAddMushrooms.com

Chicken & Vegetable Traybake: Healthy Food Guide

Total Time: 45 minutes

Yield: Serves 2

Difficulty: Easy

 

Ingredients
  • 1 medium carrot, cut into 1cm chunks
  • 100g of celeriac, cut into 1cm chunks 
  • 1 red onion, chopped into wedges
  • 1 tsp of olive oil
  • 2 boneless, skinless free-range chicken thighs, cut in half
  • Finely grated zest and juice 1 lemon
  • 1 red pepper, sliced  
  • 8 tenderstem broccoli stalks, halved lengthways if thick 
  • 2 tbsp of chopped fresh mint and flatleaf parsley, to serve 

 

Method
  1. t the oven to 200°C/Fan 180°C/Gas 6. Toss the carrot, celeriac and onion chunks with ½ tsp of olive oil in a roasting tin. In a bowl, toss the chicken with the remaining ½ tsp of oil and the lemon zest. Arrange the chicken and red pepper slices on top of the vegetables. Put the tin in the oven and roast for 25 minutes. 
  2. Add the broccoli to the roasting tin, toss everything together and roast for another 10 minutes until the chicken is cooked through and the vegetables are tender. 
  3. Add lemon juice to taste, then scatter over the herbs and serve. 

Visit HealthyFood.com

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