I love this spicy chicken tray bake. It has a
kind of naughty Mexican feel to it without any of the guilt!! Syn free, filling
and delicious!
Spicy Chicken and Roasted Veg Tray Bake
INGREDIENTS:(makes four portions)
Red, Green, Yellow Peppers
2 Large Courgettes
2 Large Red Onions
1 Packet of Plum Tomatoes 4 cloves of Garlic
1 Tin of Chopped Tomatoes
2 Tbsp of Tomato Puree
2 Tsp Dried Oregano
2 Tsp Dried Mixed Herbs
1 Tsp Dried Garlic
1 Tsp Dried Onion
1 Tsp Dried Chili Flakes
3 Tsp Smoked Paprika
Salt and Pepper (to taste)
Few sprays of Fry Light (whichever you have/
prefert)
Basmati Rice
Broccoli
Lemon
METHOD:
Preheat the oven to 180 degrees.
Roughly chop the peppers, courgette and
onions.
Spray with Fry Light and sprinkle with salt
and pepper.
Pop into the oven and bake until golden and
becoming soft.
Add in the chopped tomatoes and chicken pieces
then pop back into to bake.
Then crush the garlic with the back of a knife
and pop that in too.
Once cooked down add in all the dried herbs
and spices, tomato puree, tin of tomatoes and refill the tin half way with
water and stir that in also.
Let it cook down for approx 20 mins, until
fully cooked.
Taste to see if the seasoning is correct.
Once you’re happy with the taste, serve with
boiled rice and roasted broccoli.
Put into the food processor and blend until
smooth. Or leave chunkier if you prefer.
I cut a normal head of broccoli, sprayed with
Fry Light, salt, pepper, lemon zest and bake until crispy.
For more recipes or to spy on my weight loss my
SW instagram is @bex.does.sw and my personal one is @_furno.
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