Curried Chicken tray bake, family meals, easy chicken tray bake, healthy family meals, quick and easy chicken recipe

CURRIED CHICKEN TRAY BAKE

HELEN'S HOME COOKING

Not being fans of fad diets, especially ones that cut out food groups or are so restrictive that they make life miserable, we wanted to provide you with an effective route to a more balanced lifestyle.

One of the key areas in which you can improve your health, is to cook as many meals as possible with fresh ingredients. We understand it can be difficult to find time to shop and prepare meals when you have a busy life. To make things a little easier, we have enlisted Helen's help, giving you her fuss free, family favourite recipes. Read more about Helen here: helens-home-made

Helen has based this curried chicken tray bake on a slimming world recipe, Helen's verdict:  "The whole family loved it, it's healthy, easy to prepare and can be frozen for the days you don't have time to cook".

Ingredients - serves 4 plus 4 portions for freezing

460g jar of roasted red peppers in brine.

2 x chillies - diced and deseeded

4 x courgettes - sliced.

4 x onions, peeled and diced into bite sized chunks.

600g cauliflower florets (fresh or frozen).

400g green beans - halved (fresh or frozen).

8 x boneless/skinless chicken breasts.

Marinade

4 tbsp medium curry powder.

4 tsp cumin seeds.

6 tbsp tomato purée.

Juice of 2 lemons.

Method

Preheat oven - 200 degrees centigrade /fan 180/gas 6

Drain liquid from peppers into a bowl.  Set aside peppers for use later.

Measure 4 tbsp of the pepper juice into a measuring jug.

Combine the marinade ingredients with pepper juice in the measuring jug, whisk together.

Chop the drained peppers into bite size chunks, place in bowl with chillies, cauliflower, green beans, onions and courgettes. Pour marinade over these ingredients and mix thoroughly ensuring everything coated.

Place half of the vegetable mixture into large roasting tin.

Divide the remaining vegetable mixture into 4 freezer bags - place a chicken breast into each bag and freeze for later use.

Place 4 remaining chicken breasts in roasting tin with vegetable mixture, turn breasts to coat in marinade.

Drizzle with a little olive oil and bake in oven for 25 -30 mins until chicken cooked thoroughly.

Season to taste and serve with rice.

Defrost and Reheat

This dish can be frozen for up to six months.

Thoroughly defrost portions required in fridge.

Combine defrosted chicken and vegetable ingredients in a roasting tin and follow cooking instructions as above.

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