Succulent roast hen is a household favorite, and this one pan traditional is assured to chop again on the cleansing.
Medical nutritionist Sarah Di Lorenzo even has a wholesome twist on gravy and the perfect greens to incorporate together with your roast.
Watch: Sarah’s one tray wonders within the video above
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Straightforward hen roast
Serves 2
Elements
- 1 tbs olive oil
- zest of 1 lemon
- 2 cloves garlic, crushed
- 2 teaspoons dried oregano
- 2 thyme sprigs
- 1 tsp chilli flakes
- salt and pepper, to style
- 4 skinless hen thighs
- 250g cherry tomatoes
Technique
- Preheat oven to 200C. Mix the oil, lemon zest, garlic, oregano, thyme, chilli, salt and pepper in a glass bowl. Add the hen and switch to coat. Cowl and refrigerate for half-hour to marinate.
- Unfold the hen on a baking tray and roast for about half-hour. Add the tomatoes and roast for an extra 10 minutes.
Finest greens to roast for one tray meals
- Broccoli
- Cauliflower
- Brussels sprouts
- Zucchini
- Eggplant
- Pumpkin
- Carrot
- Potato – thinly sliced
- Candy potato – thinly sliced
Sarah’s wholesome gravy
Elements
- 1 tsp mild olive oil
- 1 giant onion , chopped
- 3 giant carrots , chopped
- 1 tbsp tomato paste
- ½ cup of dried porcini mushrooms
- 3 tbsp balsamic vinegar
- 1L hen inventory
- 1 tbsp of arrowroot flour
Technique
- Warmth the oil in a saucepan then add the greens and prepare dinner for 10 minutes on a medium warmth. Add the tomato paste and mushrooms and prepare dinner till it seems sticky then add the vinegar. Add the inventory, salt and convey to the boil then simmer for 20 minutes.
- Subsequent mix with a bullet blender so it resembles soup then move via a sieve then deliver to the boil and simmer. Add the arrowroot with water, combine then add to the combination and prepare dinner till it thickens.
Sarah’s Halloumi Bake
Serves 4
Elements
- 2 giant zucchini chopped
- 2 capsicum, one yellow and one pink
- ½ pink onion chopped
- 1 lemon
- 180g of halloumi lower into strips
- 250g of cherry tomatoes chopped
- recent sprigs of thyme
- 2 tbs of olive oil
- salt and pepper to style
Technique
- Preheat the oven to 200 levels. Add baking paper to a baking tray and add the elements to the baking tray then cowl with the thyme. Drizzle olive oil excessive, salt and pepper to style.
- Cook dinner for 20 minutes.
Sarah’s pork lovers tray
Serves 2
- Elements
- 1 cup of chopped parsnips
- 1 pink onion chopped
- 2 chopped carrots
- 1 cup of chopped zucchini
- 1 tbs of olive oil
- 1 tbs of maple syrup
- 2 pork chops
- 1 apple
- 1 tablespoon of wholegrain mustard
- salt and pepper
- ¼ cup walnuts
Technique
- Preheat the oven to 200C. Chop the greens, apple and assemble on a baking tray coated with baking paper. Add the mustard, olive oil, maple to a bowl and pour over the greens and pork.
- Bake for 20 minutes.
- Add the walnuts in on the 20-minute mark and bake for one more 5 minutes.
- Make certain the pork chops are cooked via.
- Serve with a leafy inexperienced salad. Salt and pepper to style.
