9 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…
Chicken & Vegetable Traybake: Healthy Food Guide

Serves

Serves 2

Difficulty

Easy

Total Time

45 Minutes

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

Step 1

Heat 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.

Step 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.

Step 3

Add lemon juice to taste, then scatter over the herbs and serve.
Butter Bean Traybake: The Conscientious Cook

Serves

Serves 2

Difficulty

Easy

Total Time

50 Minutes

Ingredients

1 tin of butter beans, drained
2 packets of cherry/heritage tomatoes
3 small fennels
3 tbsp of capers
1 bulb of garlic
2 tbsp of red vinegar
2 tbsp of lemon juice
2 tbsp of oregano
100ml of vegetable stock
4 -6 tbsp of extra virgin olive oil
1 tsp of sea salt
½ tsp of freshly ground black pepper

Method

Step 1

Preheat the oven to 180°C and line a large baking tin with parchment.

Step 2

Halve the fennel lengthways and slice into ½ inch pieces, making sure to keep the core in each segment so they don’t fall apart.

Step 3

Separate the garlic into cloves and smash each clove under your palm and a kitchen knife. In a large mixing bowl, place the fennel and garlic pour in 4 tbsp of olive oil, the oregano, a good pinch of sea salt and freshly ground pepper. Mix well with your hands and place the fennel and garlic on to the baking parchment. Place the fennel in the oven and cook for 20 minutes.

Step 4

While this is cooking, cut the tomatoes in half and put them into the bowl. Add the rest of the olive oil, capers, red wine vinegar, lemon juice another good pinch of sea salt and black pepper and mix well.

Step 5

When the fennel is slightly browning, pour the bowl of tomatoes on top and mix well. Pour the vegetable stock on top and cook for a further 20 minutes.

Step 6

5 minutes before you serve the dish, pour the butter beans onto the vegetables and give them a good stir. Place back in the oven to heat through.

Step 7

When ready to serve, sprinkle with fresh oregano and serve with crusty bread.
Mushroom & Cod Traybake Parcels: The Mushroom Bureau

Serves

Serves 2

Difficulty

Easy

Total Time

30 Minutes

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

Step 1

Take two large pieces of non-stick parchment paper.

Step 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.

Step 3

Dot with the butter, add a splash of white wine and a little salt and milled pepper.

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

Serves

Serves 2

Difficulty

Easy

Total Time

20 Minutes

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

Step 1

Preheat the oven to 180°C.

Step 2

To make the glaze, combine all the sauce ingredients in a measuring jug or small bowl and whisk well until combined.

Step 3

Place the tenderstem broccoli on a baking tray lined with parchment paper, drizzle with the sesame oil and season with salt.

Step 4

Toss the quartered potatoes with some olive oil and season with salt and pepper.

Step 5

Place the cod on the baking tray and coat with ½ the glaze.

Step 6

Roast everything in the preheated oven for 16-20 minutes depending on the size of the cod.

Step 7

Remove the tray from the oven and serve in bowls, drizzling the fish and tenderstem broccoli with the remaining sauce.
Roasted Spiced Cauliflower With Romesco & Olives: Olives From Spain

Serves

Serves 6

Difficulty

Easy

Total Time

1 Hour

Ingredients

1 large cauliflower, outermost leaves removed
1 tsp each of smoked hot and smoked sweet pimenton
4 tbsp of olive oil
2 tbsp of medium dry sherry
Juice of a lemon
25g of roasted flaked almonds
2 tbsp of chopped flat leaf parsley
6 sprigs fresh thyme, leaves stripped
For the salsa:
50g of blanched almonds
50g of blanched hazelnuts
350g of roasted red peppers from a jar
100g of black hojiblanca olives, pitted
1 clove of garlic, grated
1 tbsp of sherry vinegar
1 tsp of smoked sweet pimenton
30g of fresh breadcrumbs
5 tbsp of extra virgin olive oil

Method

Step 1

Heat the oven to 200°C/Fan 180°C. Mix the pimentons with the thyme leaves and olive oil and rub all over the cauliflower. Sit into a small roasting tin and season well. Add a good splash of boiling water and roast for 40 minutes. Drizzle with the sherry and lemon juice and return to the oven for 10 more minutes.

Step 2

Meanwhile, bash the almonds and hazelnuts in a pestle and mortar to rough crumbs. Whiz the peppers and olives together with the garlic, vinegar and pimenton. Season and stir in the roughly ground nuts and breadcrumbs. Add the oil.

Step 3

Serve wedges of the cauliflower on a bed of romesco sauce and scatter with the flaked almonds and parsley.
Haddock & Shrimp Feast: Mary Berry, Simple Comforts

Serves

Serves 4

Difficulty

Easy

Total Time

30 Minutes

Ingredients

A knob of butter
1 tbsp of sunflower oil
2 onions, chopped
2 celery sticks, finely sliced
1 garlic clove, crushed
150g of chestnut mushrooms, thickly sliced
225g of long-grain rice
200ml of white wine
600ml of hot vegetable stock
4 x 125g haddock fillets, skinned weight
150g of baby spinach leaves
Juice of 1 small lemon
2 tbsp of chopped dill
2 tbsp of chopped parsley
100ml of pouring double cream
2 x 50g pots of potted shrimp
Salt and freshly ground black pepper

Method

Step 1

You will need a deep flameproof and ovenproof casserole dish, with a lid, that is wide enough for the haddock pieces to sit side by side. Preheat the oven to 180°C/160°C Fan/Gas 4.

Step 2

Heat the butter and oil in the casserole dish. Add the onions and celery and fry for about 10 minutes over a medium heat. Then add the garlic and mushrooms and fry for 2 minutes. Add the rice and stir to coat it in the vegetable juices, then fry for a couple more minutes. Pour over the wine and hot stock, then season and bring to the boil. Do not stir the rice.

Step 3

Transfer the dish, uncovered, to the oven and cook for about 15 minutes. Season the pieces of fish and sit them on top of the rice – do not overlap the fillets. Bake for another 8-10 minutes until the fish is just done, then transfer the fish to a warm plate.

Step 4

Add the spinach to the casserole dish and place it on the hob. Cover with a lid and cook for a few minutes until the spinach has just wilted. Remove the lid and stir, then add the lemon juice, herbs and cream. Stir again and check the seasoning.

Step 5

Warm the potted shrimp in a saucepan until the butter has melted. Return the haddock to the pan, spoon the shrimp over the haddock and serve piping hot.
Spelt With Chorizo, Sweet Potato, Red Onion & Spinach: Rukmini Iyer, The Roasting Tin

Serves

Serves 4

Difficulty

Easy

Total Time

1 Hour 15 Minutes

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

Step 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.

Step 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.

Step 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.
Korean-Style Aubergines With Spring Onions & Sesame Rice

Serves

Serves 4

Difficulty

Easy

Total Time

35 Minutes

Ingredients

200g of basmati rice, rinsed
2 cloves of garlic, unpeeled
2 leeks, or 1 small Chinese cabbage, thinly sliced
400ml of vegetable stock
1 tbsp of sesame oil
2 aubergines, cut into 1 .5cm slices
1 tsp of sea salt flakes
3 fat spring onions, very thinly sliced
1 tbsp of sesame seeds
For the dressing:
15g of Korean red pepper flakes
30ml of sesame oil
30ml of rice vinegar
30ml of soy sauce
5cm of ginger, grated
1 clove of garlic, finely grated

Method

Step 1

Preheat the oven to 210°C Fan/230°C/Gas 8.

Step 2

Tip the rice and garlic into a wide lidded casserole dish or a medium roasting tin, then evenly cover with the sliced leeks or Chinese cabbage. Pour over the vegetable stock and sesame oil, then lay the aubergines over the top in one layer. Scatter over the sea salt, cover with the lid or very tightly with foil (this is important, or the rice won’t cook properly), then transfer to the oven and bake for 30 minutes.

Step 3

Meanwhile, mix the dressing ingredients together. As soon as you take the tin out of the oven, remove the lid or foil and dress the aubergines with the red pepper dressing.

Step 4

Scatter over the spring onions and sesame seeds and serve hot.
One-Tray Roasted Winter Salad: Amelia Freer, Simply Good For You

Serves

Serves 2

Difficulty

Easy

Total Time

50 Minutes

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

Step 1

Preheat the oven to 200°C/180°C Fan.

Step 2

Whisk together all the dressing ingredients until emulsified and smooth.

Step 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.

Step 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.

Step 5

Divide between two bowls, allow to cool slightly, then top with the orange segments and season with salt and pepper to taste.

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