- Recipe card number one - Mild chicken curry, steamed rice and naan bread
- Recipe card number two - French pizza bread
- Recipe card number four - Mexican bean chilli, steamed rice and cheddar cheese (vegetarian)
- Recipe card number five - Beef burgers, rainbow salad and baked wedges
- Recipe card number six - Creamy courgette and pea pasta (vegetarian)
- Recipe card number seven - Spaghetti bolognese
- Recipe card number eight - Minestrone soup (vegetarian)
Recipe card number three - Spanish chicken and vegetable tray bake
A super tasty and easy to make recipe. You will need a suitable deep baking dish. Feel free to adapt the recipe to your liking. Concentrate on cooking times and initial preparation. Remember that hard vegetables such as carrots and potatoes will need longer than the softer ones such as courgette or cauliflower. Cutting them into smaller pieces will ensure they are cooking at the same time as softer varieties.
- 50ml oil
- two red onions, cut into wedges
- one red and one yellow pepper, de-seeded and cut into 2cm chunks
- two carrots peeled and sliced into rings
- two courgette cut into 2cm chunks
- 400g new potatoes cut in half
- cauliflower, one head cut into florets
- lemon cut into wedges
- eight chicken thighs (about 1kg)
- Mediterranean chicken seasoning
- salt and pepper
- garlic, two tablespoons puree or five cloves crushed
- Preheat oven to 200°C / 180°C fan / gas mark five.
- In a large tray, drizzle chicken and vegetables with oil and mix with Mediterranean chicken seasoning. Toss to coat vegetables thoroughly.
- Assemble vegetables in the roasting tin. Place the chicken on top so it can cook efficiently.
- Cook for 50 minutes shuffling vegetables and turning the chicken half way through. You might need to add 100ml of water if vegetables are cooking quicker than the meat.
- Serve piping hot with some freshly squeezed lemon juice from Mediterranean chicken seasoning, the wedges.
Serve with a little salad, coleslaw or even baked beans.
Skills to learn
- Using baking tray to cook one tray meal.
- Dicing and preparation of meals which can be cooked at the same time in the oven.
- To check if the chicken is cooked, insert a skewer into a chicken thigh. If juices run clear and there is no pink meat, it is cooked' if not, return to oven and roast for a further 5-10 minutes or until fully cooked.
- Cool any leftovers and refrigerate overnight. Enjoy the next day, reheated until piping hot.
- Spanish seasoning: use on roasting potatoes, or as a marinade for other meats or vegetables bakes, add to tomato sauce for pasta.