PENSIONERS' DELIGHT: CHICKEN TRAYBAKE WITH ORANGE, HOISIN & VEG

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Terrifically tasty easy one-tray supper: under a fiver for 2 meals ...

first published 2019

Mix, cover, pop in the oven, bake & serve: Simples! Plenty of leftovers

This recipe was originally planned as a treat for parents on a frugal date night, at home, when the kids have gone to bed and they can relax with a bit of booze.  

But it also works well as a Pensioner's Delight.  Not only is it wallet-friendly, it's also quick & easy to prepare and can be made in advance.  It's low in fat, high in fibre & protein and makes enough for two meals for 2.

Chunks of healthy veg complement the meaty chicken pieces, bathed but not buried in enticing lower-fat sauce.  

Thighs would be best but you could also use legs or, for an even more frugal meal,  drumsticks*.  

The alcohol is optional; if you prefer, replace it with grape juice or even water or stock.

 

The all-in-one dish, alongside a pretty plate of simple salad ingredients like cheap but sensational Mediterranean Tomatoes and/or a Single Vegetable Salads like Radish or Cucumber. i

Cost: £4.00'ish (6/22)

Serves: 4  

Ingreds:

   4 good-sized chicken thighs, skin removed (freeze uncooked thighs for another time)

   500gm/17oz cleaned unpeeled potatoes in med chunks OR small/new potatoes 

   a scant cup medium sized cauliflower florets

   3-4 med carrots, peeled, in generous 1/2 inch/3.8cm slices on the slant

   2-3 med purple (or yellow) onions, quartered
  

   4-6 spring onions, finely chopped

   

Braising sauce   

    3 tbsp hoisin sauce**

    1.5 tbsp maple syrup or honey
    1.5-3 tbsp sherry/brandy/white grape juice
    1.5 tsp sesame oil
    zest of an orange, coarsely grated
    juice of half an orange
    2 tsp grated ginger
    1 tsp grated garlic
    1/4 tsp 5-spice powder (opt)

garnish: orange slices    

Method:

1. Preheat oven to 350f/180c/gas5
2. Stir marinade ingredients
3. Mix the veg (apart from spring onions) and the chicken in a deep baking tray; pour the marinade over 
4. Cover the tray in a couple of layers of foil, sealing the edges
5. Bake 30 mins
6. Remove foil, give the mix a good stir; bake a further 15-20 mins until the meat is cooked through and the veg beginning to brown 
7. Serve with spring onions scattered over
8. Garnish with orange slices (opt)

*all at very good prices at M&S this week

**67 uses Lee Kum Yee

Comments:

'This is a really tasty, beautifully flavoured, easy meal with plenty of leftovers for a small household. Score!'  Retired writer

Tips:

• If using defrosted frozen thighs, marinade them in half the marinade 4 hours to overnight before preparing traybake
• try replacing chicken with pork shoulder steaks beaten with a rolling pin or wine bottle to tenderise; add pork to tray 20 min after tray goes into oven; re-seal and proceed as normal 
• If serving to a family with kids, replace alcohol with stock or water

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This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.