Tag: Tray Bake

Roasted Tofu and Mediterranean Vegetables

Posted in Light Bites & Snacks, Main Meals, Recipes, SidesTagged , , , , 1 Comment

I love this simple combination. It’s a great base for so many different dishes, and it’s perfect for Veganuary. Tofu is a good source of vegan protein, while also being a source of calcium if it’s been set with either calcium sulfate or calcium phosphate.

Other vegetables that work really well in this include:

  • Marrow
  • Squashes
  • Pumpkins
  • Mushrooms
  • Tomatoes
  • Onions
  • Garlic (roast in their skins)
  • Fennel
  • Leeks

No tofu? Here are your protein alternatives:

  • Chickpeas, either roasted or stirred in at the end
  • Tempeh
  • Halloumi (making the dish vegetarian)
  • Serve with hummus in a sandwich, salad or with cous cous

Serves 4

Ingredients

  • 2 aubgerines
  • 2 tbsp rapeseed oil
  • 1 large, or 2 small courgettes
  • 2 peppers
  • 1 block of firm tofu

Method

  • Preheat an oven to 180°C fan/200°C convection.
  • Add the oil to a large roasting tray.
  • Slice the aubergine into chunks and immediately toss in the oil.
  • Chop the remaining ingredients, add to the tray and mix together, seasoning with pepper.
  • Roast in the oven for 50-60 minutes, stirring halfway through, till the edges of the vegetables and tofu go golden.
  • Serve with your choice of carbohydrates such as lemon and herb cous cous or kale pesto pasta – swap the parmesan for nutritional yeast to make it vegan
Delicious served with lemon and herb cous cous, or pesto pasta

Store any leftovers in a sealed tupperware for up to 3 days in the fridge.

Chicken Fajita Tray Bake

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An easy tray bake recipe I wrote for Charlotte Stirling-Reed which is suitable for the whole family. Make a large batch and have leftovers for your lunch the next day.

If you are short on time you could use frozen chopped peppers and onion to save a bit of preparation time. And if you don’t have fresh tomatoes you could substitute in 200g of chopped tinned tomatoes.

For young children the salt allowance is very low. Using a home made chicken marinade means that there are no hidden sugars or added salt. This means you may needed to add seasoning when you dish this up for adults.

Serves 4

Ingredients

  • 2-3 onions, each cut into 8 wedges
  • 2 large peppers, cut into 1cm slices
  • 2 large tomatoes, chopped
  • 1 tbsp extra virgin olive oil
  • 4 skinless and boneless chicken thighs
  • 1 tsp dried oregano
  • 1 tsp smoked paprika
  • 1/2 tsp ground white pepper
  • 1 tin of unsalted black beans, rinsed and drained

To serve

  • Rice or tortilla wraps
  • Avocado
  • Soured cream or yoghurt
  • Fresh coriander
  • Lime juice
  • Fresh sliced chilli (optional for adults and older children)

Method

  • Preheat the oven to 200°C fan/ 220°C convection
  • Mix the onion, pepper and tomatoes with the oil in a large baking tray. Bake in the oven for 5 minutes.
  • Meanwhile, mix the dried spices together and coat the chicken thighs and allow to marinade.
  • After 5 minutes of cooking, add the beans and chicken to the tray and cook for a further 18-20 minutes till the chicken is cooked through and the juices run clear.
  • Serve in a fajita rice bowl, or in wraps with your choice of toppings.
Serve as loaded fajitas or a fajita rice bowl

Per serving of fajita tray bake: 307kcal/ 14.5g fat/ 3.4g saturated fat/ 17.1g carbohydrates/ 6.9g fibre/ 24.3g protein

Chickpea and Halloumi Traybake

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I love halloumi. The salty, squeakiness is irresistible in my household, so we always have a block or two in the fridge ready for when the fridge is a little bare.

Although I am probably part of a small minority who actually likes halloumi cold, although I am in agreement that hot, crispy, golden and squidgy halloumi is the best. Even when it’s not barbecue season, I still eat it, either by frying it in a pan as part of a mean vegetarian brunch, or roasting it in the oven till it is crispy and golden on the top.

While halloumi is high in salt and fats including saturated fat, as is often found with cheeses, it is a good source of non-meat protein, especially for those wishing to reduce their meat intake. I try to use halloumi less often because of the salt content, and to help combat this when cooking with it I never season the dish with salt.

If you have the time and the will, stick the halloumi and peppers onto the barbecue to get a lovely charred flavour. The remaining ingredients can be cooked as normal in the oven, and then combine the two together to finish the dish.

I love this dish served with simple herbed couscous. You could of course serve it with rice, bulgar wheat, potato salad or even some garlic flatbreads. Alternatively, to make only one dish dirty, slice potatoes into large wedges and roast in the tray for 25 minutes with a little extra oil. Then top with the chickpeas and vegetables and carry on roasting.

Serves 2

Ingredients

  • 1 can of chickpeas, drained and rinsed
  • 2 bell peppers, cut into large chunks
  • 1 large or two small red onions, sliced into wedges through the root
  • 200g baby plum tomatoes
  • 2 cloves of garlic, skin on
  • 3 sprigs oregano, leaves removed from stems
  • 1 red chilli, to taste, diced
  • 1 tbsp olive oil
  • 100g halloumi, sliced into large chunks

To serve

  • 100g couscous
  • Chives, finely chopped
  • Flat-leaf parsley, roughly chopped

Method

  • Preheat the oven to 180°C fan, 190°C convection
  • Mix all the ingredients except the halloumi together in an oven-proof dish. Season with pepper to taste.
  • Lay the halloumi over the top and bake in the oven for 25-30 minutes till the halloumi turns golden brown and the vegetables have softened.
  • Meanwhile, prepare the couscous by pouring 110ml boiling water over the top of the couscous with the chives and covering. Allow to steam for 5 minutes before fluffing the grains with a fork. Mix the flat-leaf parsley through.
  • Serve the chickpea and halloumi bake over the couscous and enjoy.

Per serving: 661kcal/ 25.2g fat/ 10.8g saturated fat/ 38.2g carbohydrates/ 14.2g fibre/ 26.5g protein