From dietician Margot Hawker:

Curried Chicken Tray Bake with Coconut Sauce

Tray Bake :

  • 300g broccoli cut into florets
  • 300g cauliflower cut into florets
  • 500g chicken thighs cut into quarters
  • 2 tsp olive oil
  • 2 tsp curry powder
  • salt and pepper, to taste
  • ¼ cup chopped coriander
  • 400g tin cannelloni/white beans, drained
  • 1 chicken stock cube, dissolved in ½ cup water

Coconut sauce :

  • ½ cup (60g) Greek yogurt
  • ¼ cup (60ml) tinned coconut milk
  • 1 tsp curry powder

Method :

  1. Preheat oven to 190°C and line a baking dish with baking paper.
  2. Scatter broccoli and cauliflower in the dish and top with chicken thigh pieces. Pour dissolved chicken stock cube over.
  3. Drizzle with oil, sprinkle with curry powder and season with salt and pepper. Bake for 25-30 minutes, until chicken is completely cooked through and juices run clear.
  4. Meanwhile, prepare sauce. In a small saucepan set over medium-low heat, combine all sauce ingredients. Bring to a bare simmer, then immediately remove from heat, set aside and season with salt and pepper.
  5. To serve, top chicken and vegetables with coriander.

Note: To make your own curry powder, use equal parts cumin, cayenne, turmeric, and black pepper. To keep in fridge, keep sauce and chicken separately.