SIMPLE SUPPER RECIPE 🥘

Family dinners! For us they need to be healthy, quick/easy and budget friendly. Also, we like to try and stick to low-glycemic or low carb meals. At least once a week, I make a low-effort tray-bake meal. I also make sure it is a cook-once-eat-twice option, to save a night of cooking, or to ensure we have leftover lunches for the week!

❄️Today’s Tip: Frozen veggies are great. ❄️

Often frozen near the farm, they are still nutritious, normally prepared/precut/sliced/peeled and don’t go off like fresh ones! Easy to grab if you are suddenly stuck for dinner - avoid the take-out! I have used all the frozen @sainsburys range below, and where possible, the organic range is also really healthy, of course!

👩🏼‍🍳 VEGGIE-CHICKEN LOW-CARB TRAY BAKE

👨‍👩‍👧‍👦 Serves: 4 for dinner plus 2-3 lunches for the week
⏰Time: 5-10 mins prep / 1:15hr cooking time

Ingredients: 🧅🫑🥕🔪
Frozen Veggies (all of these!):
½ cup sliced red onion
1 cup sliced peppers
½ teaspoon chopped garlic
½ teaspoon chopped basil
1 bag of the butternut squash (this is a low-carb squash, not the high-carb South African butternut)
1 cup frozen carrots -I add these in for the kids!)
½ bag of green beans

Directions:
1) Dress all the veggies in a deep tray with some extra virgin olive oil and pop in the oven at 140C for 30mins to defrost & start cooking.

2) Remove the tray from the oven and stir to coat.

3) Add 1kg fresh or defrosted skinless chicken thighs - season well to build in lots of flavours (eg: pink salt, pepper, fresh/dried herbs, smoked paprika and spices) and wedge them in between the vegetables.

4) Bake at 180C for 45mins

Drain any cooking liquid at the bottom of the dish into a pot, and boil rapidly on the stove for 5 mins for a little gravy-jus. Enjoy!

Notes:

Adjust the vegetables as you need to according to your family’s preferences and dietary requirements. If you are using cabbage or broccoli, they can burn quickly, so only add with the chicken thighs as step 3.

👩🏼‍🍳