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Mary's Stellar Health Kitchen

One Tray Roast

26/5/2016

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​This is my absolute favourite dish when I'm tired and just want to sit and watch Netflix. It particularly thrives in lazy kitchens because zero effort is required; roughly chopping three vegetables is about as taxing as it gets.
 
You simply whack everything into a baking tray, toss in coconut oil and spices and 50 minutes later you are tucking into a delicious and nutritious healthy meal.
 
Serves 4-6
*Vegetarian/vegan options available 
 
What you’ll need:
 
  • 8 bone-in chicken pieces (I used 4 legs and 4 thighs, bone in, skin on)
  • 1 large red onion, roughly chopped
  • About 12 sprigs of thyme (a small handful)
  • 2 medium sweet potatoes, sliced into wedges (skins removed if non-organic)
  • 5 cloves of garlic, crushed, skin on
  • 3 cloves of garlic, crushed and chopped
  • 12 cherry tomatoes
  • 4 tbsp. coconut oil
  • 2 tbsp. smoked paprika
  • 2 tbsp. cumin seeds
  • 1 tin of chickpeas, drained
  • 1 bag of kale
  • 5 tbsp. water
  • 1 tsp. sea salt
 
*To make this vegetarian or vegan omit the chicken and reduce the paprika and cumin seeds to 1.5 tbsp. of each.
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​How to make one tray roast
  • Preheat oven to 220 degrees Celsius
  • In a large roasting tin mix together the onion, potato, paprika, cumin seeds, chickpeas, tomatoes, garlic, salt, thyme, coconut oil and chicken pieces
  • Now place the chicken pieces so they are sitting on top
  • Roast in the oven for 40 minutes (meanwhile relax, watch TV or prepare breakfast for the morning)
  • Remove from the oven
  • Add the kale (roughly stir it in but don’t worry if you find the kale sits mainly on top of everything. The tray will be quite full)
  • Add the 5 tbsp. water and return to the oven for 10 minutes
  • Remove from oven and give it a stir. Then portion out the chicken and vegetables and enjoy
 
That’s it. Any leftovers make an amazing dining-al-desko lunch at the office the next day. No need to submit to bland petrol station ham sangers or high street pharmacy 'meal deals' ever again :)
 
Recipe adapted from an Udo's Choice recipe  
 
So why the Excitement?
Benefits of Kale
  • Kale is a member of the cruciferous family, known for maintaining healthy hormone metabolism.
  • Kale is an excellent source of folate (folic acid), often associated with fertility and making babies.
  • Folate plays a large role in our mental and emotional state. It works with B6 and B12 to keep mood in balance thanks to its ability to metabolise homocysteine – think B for Brain.
  • What else? Kale has a team of bone-building nutrients such as calcium, vitamin K and sulphur, all well-known allies against degenerative bone/osteo type conditions
 
Benefits of Red Onion
  • Quercetin, a phytonutrient is packed into red onions. It’s really useful during Sneezy Season thanks to it’s immune balancing and anti-inflammatory powers. 
  • Onions also offer fabulous amounts of inulin, a pre-biotic (non-digestible carbohydrate) which fuels the probiotics in our internal eco system, maintaining the health of our digestive system.
 
Read about the benefits of coconut oil in this blog post
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Mary Cotter, Registered Nutritional Therapist, mBANT, CNHC
Clinic appointments are online by Zoom video.
​Limited face-to-face appointments at EH1 Therapies, 28 Forth Street, Edinburgh EH1 3LH.  
Email: marycotter@stellarhealth.co.uk Telephone: 07756118639


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  • Home
  • About Mary
  • Work With Mary
    • Ease your gut, beat the bloat
    • 90-Day Gut Health Plan
    • Corporate Wellbeing
    • Cooking Classes
    • Testimonials
  • Clinical testing
  • ONLINE EVENTS
  • Blog
    • Recipes
  • Get in Touch