I usually prepare some sort of chicken and veggie tray bake once a week at home. I find it easy with minimal effort required, and the reward of a tasty, nourishing dinner at the end. Today’s chicken and veg recipe is a fantastic week night supper option. The chicken is cooked in a tamari and honey marinade and served with roasted vegetables, simple and scrumptious.
So what is tamari? Like soya sauce tamari is a product of fermented soya beans but it is usually gluten, MSG and sugar free and has a slightly stronger flavour than regular soya sauce. If you don’t have any tamari or don’t feel like making a trip to the health shop you can replace it with soya sauce.
Give this tamari chicken and veggie tray bake a spin soon!
Cook’s tip:
- drizzle some of the marinade over the chicken and veggies before serving.
TAMARI CHICKEN TRAY BAKE
For the marinade:
- 2 tbsp honey
- 50ml rice wine vinegar
- 1 tbsp sesame oil
- 1 tsp crushed garlic
- 1 tsp crushed ginger
- 3 tbsp tamari or soya sauce
For the tray bake:
- 4 chicken pieces (2 thighs, 2 drumsticks)
- 1 large sweet potato, scrubbed and cubed
- olive oil for drizzling
- salt
- ½ cauliflower head, cut into florets
- 3 baby marrows, cut into thick slices
- heaped ½ cup cherry tomatoes, halved
- small handful parsley, finely chopped
1.) Preheat your oven to 190ºC.
2.) Combine the marinade ingredients in a bowl. Add the chicken pieces and toss to coat. Arrange the chicken pieces in an oven dish and pour the marinade over them. Cover the dish with foil.
3.) Arrange the sweet potato cubes on a separate tray. Drizzle with olive oil and season with salt. Pop the potato tray and the chicken dish in the oven for 20 minutes.
4.) Take both trays out of the oven but leave the oven on. Uncover the chicken and pop back in the oven for a further 20-25 minutes, or until the chicken is cooked through.
5.) Add the cauliflower, baby marrows and cherry tomatoes to the potato tray and arrange in an even layer. Drizzle with olive oil and season again. Roast for 20-25 minutes until cooked through and starting to brown.
6.) Towards the end of the cooking time turn your grill on. Pop the cooked chicken pieces under the hot grill for 5 minutes to brown the skins.
7.) Arrange the chicken and veggies on a serving platter. Spoon some of the marinade over the chicken and sprinkle with parsley. Serve immediately.
Cupcakes & Couscous 