I don’t quite know when I discovered the joys of a traybake but it does seem a long time ago – and they are one of the recipe and meal options I still use post-op to feed myself, my family and friends. I always ensure that there is sufficient protein and veggies in the mix and often some complex carbs too – and I simply limit or dispense with my own portion of the latter if I don’t want to eat that component.
I think they make great seasonal meals – you can make a spring, summer, autumn or winter mixture at whim and in the case of summer although they do require you to turn on the oven – it’s not for long and the hob is usually redundant so the kitchen keeps reasonably cool. Some can even be cooked ahead in the early cooler hours and reheated for keeping down the heat when a ‘wave’ comes along!
This is one I am making today – it’s a sort of Chicken Kiev with Parma ham, green beans and new or waxy potatoes. I prefer to make Kiev this way rather than with a crumb coating but if you prefer yours with a crumb then simply replace for the option given here.
CHICKEN ‘PARMA-KIEV’ TRAYBAKE
750 g/1½ lb waxy potatoes (I used Charlotte)
3 cloves garlic, peeled and crushed
1 lemon, half zested and all thinly sliced
salt and freshly ground black pepper
low-fat cooking spray or mist
150 g/2/3 cup low-fat soft cheese or reduced fat cream cheese
2 tbsp chopped tarragon, parsley or snipped chives
4 skinless and boneless chicken breasts (about 100 g/4 oz each)
8 slices Parma ham
300 g/11 oz fine green beans, trimmed
200 ml/¾ cup chicken stock/bouillon
extra chopped herbs to garnish (optional)
- Preheat the oven to 220 C/425 F/gas 7.
- Slice the potatoes and place in a large roasting pan or tray with the garlic, lemon slices and salt and pepper to taste. Spritz liberally with low-fat cooking spray or mist and then roast for 20-25 minutes, until the potatoes are almost tender.
- Meanwhile, beat the soft cheese with the lemon zest, herbs and salt and pepper to taste. Cut a slit into the side of each chicken breast, ensuring that you don’t pierce through to the other side. Then, using your fingers, make a pocket to stuff the cheese mixture inside. Lightly season the chicken, then wrap 2 slices of Parma ham around each, covering the pocket tightly.
- Remove the potatoes from the oven, gently toss through the beans, then top with the chicken. Pour the stock/bouillon over the potatoes and spritz the chicken with a little more low-fat cooking oil or mist. Return to the oven and cook for a further 15-20 minutes until the chicken is cooked through and the beans are tender.
- Serve hot sprinkled with extra chopped herbs if liked.
WLS PORTION: ½
CALORIES PER PORTION: 380
PROTEIN: 42.7 g
CARBOHYDRATE: 39.2 g (6 g sugars)
FAT: 6.3 g
Image courtesy of Consorzio del Proscuitto di Parma