5 Healthy Tray Bakes To Try This Week
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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
- Preheat the oven to 180°C.
- To make the glaze, combine all the sauce ingredients in a measuring jug or small bowl and whisk well until combined.
- Place the tenderstem broccoli on a baking tray lined with parchment paper, drizzle with the sesame oil and season with salt.
- Toss the quartered potatoes with some olive oil and season with salt and pepper.
- Place the cod on the baking tray and coat with ½ the glaze.
- Roast everything in the preheated oven for 16-20 minutes depending on the size of the cod.
- 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
- 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.
- 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.
- 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
- Preheat the oven to 200°C/180°C Fan.
- Whisk together all the dressing ingredients until emulsified and smooth.
- 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.
- 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.
- 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
- Take two large pieces of non-stick parchment paper.
- 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.
- Dot with the butter, add a splash of white wine and a little salt and milled pepper.
- 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
- 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.
- 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.
- Add lemon juice to taste, then scatter over the herbs and serve.
Visit HealthyFood.com
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