Easy Chicken, tomato & squashed new potato traybake

Here’s a recipe you can literally throw together during the week; basically all you need to do is put all the ingredients in a big tray and roast! You get a lovely flavour from the chicken juices and tomatoes, which combine to make a sticky sauce for the potatoes. This is why I like to squash them with a fork so they soak up the juices in the tray.

This recipe massively punches about it’s weight in terms of simple ingredients and prep time - it tastes like you’ve spent hours in the kitchen! And it’s so good for you as well, lots of protein, fibre and healthy fat in the olive oil.

ingredients

Serves 4

• 6 chicken legs

• 1 kg new potatoes

• 250g cherry tomatoes

• 1 red onion, half moon slices

• 4 garlic cloves, unpeeled

• 3-4 sprigs fresh oragano, or 1 tsp dried

• 1 tbsp red wine vinegar

• Good pinch of sea salt & grind of black pepper

method

• Preheat the oven to 180°c

• Spread out the chicken legs in a large tray, then add all the other ingredients.

• Drizzle generously with extra virgin olive oil, rub into the chicken and mix into the veg as much as you can.

• Put in the oven for 1 hour, checking half way.

• Serve with any green veg you like!

• And that’s it!!

Mexican spice rub

I haven’t found anything that this spice rub doesn’t work with yet! It’s so versatile and can be used on meat, fish, tofu, halloumi, veggies. I even used it to flavour a creamy tomato pasta sauce the other day. I made a big pot of this for my son to take to uni and he said he has used it with almost every meal!!! 

Using a spice blend is also a great way of increasing plant diversity in your diet, as each ingredient counts as one of the 30 plants a week that Tim Spector of Zoe suggests may optimise gut health.

Ingredients

Fills a 15cl IKEA Rajtan spice jar

• 1/2 cup chili powder

• 1/4 cup Hungarian sweet paprika

• 1 tablespoon ground cumin

• 2 teaspoons dried oregano

• 1 1/2 teaspoons garlic powder

• 1 teaspoon onion powder

• 1 teaspoon ground dried chipotle chile pepper

• 1 teaspoon sea salt

method

Mix all the ingredients together in a medium-sized bowl and store in an airtight jar

Moroccan-style harissa chicken traybake

Tasty, nutritious, and dead easy - what more do you want from a recipe?! This chicken dish takes around 15-20 minutes to prepare and is totally hands-off as it just goes straight into the oven. Our family loves it, and I often cook this for friends as it’s a real crowd-pleaser.

Now, the nutrient lowdown:

Chicken provides plenty of healthy lean protein, essential for building and repairing muscles and a healthy immune system. It also provides several B vitamins, including B3 (niacin), B6, and B12, which are important for energy metabolism, brain function, and red blood cell formation. Plus, essential minerals like phosphorus and selenium support bone health, DNA synthesis, and immune function.

I also made a mix of brassica vegetables (cauliflower and broccoli) as they can help with the body’s natural detoxification processes, allowing hormones, metabolic waste products, medications, and environmental toxins to be excreted.

The liver detoxifies harmful substances in two main phases. Phase I involves oxidation, reduction, and hydrolysis reactions, while Phase II involves conjugation reactions that make toxins more water-soluble for excretion. Broccoli and cauliflower enhance both phases:

• Phase I: These vegetables induce cytochrome P450 enzymes, crucial for the initial modification of toxins.

• Phase II: They promote the activity of enzymes that attach to the modified toxins and help eliminate them from the body.

  Broccoli is also high in sulforaphane, a compound that may boost detoxification enzymes and protect cells from damage. Sulforaphane can increase antioxidant proteins and detoxifying enzymes to reduce oxidative stress. Oxidative stress may damage cells and tissues and is linked to chronic illness and premature aging.

  Ingredients

• Serves 4

• 1 tsp ground cumin

• 1 tsp ground coriander

• ¼ - ½ tsp cinnamon (depending on how much you like it!)

• 3 tsp Belazu rose harissa or 3tsp ground harissa mixed with 1 tbsp olive oil

• 400ml chicken stock, heated

• 2 onions, sliced in half moons

• 4 large potatoes, halved and 3mm slices

• 8 chicken thighs, on the bone with skin

• Good pinch of sea salt

• ½ tbsp olive oil

• ½ tbsp pomegranate molasses, or honey and squeeze over lemon juice to finish

• I small cauliflower

• 300g broccoli florets

Method

• Heat the oven to 180°c

• Mix the ground spices and rose harissa into a paste. Heat the chicken stock and then stir in the spice mix.

• Get a large baking tray with sides, mix the onions and potatoes, and spread out evenly.

• Place the chicken thighs on top, rub them with olive oil, and sprinkle them with sea salt.

• Drizzle the pomegranate molasses on each piece of chicken (not the veggies).

• Then, slowly pour the stock mix over the potatoes and onions, saving the last bit (which will have more spices in it) to carefully pour over each chicken thigh. Place in the oven for 30 minutes.

• Spread the cauliflower and broccoli on a large tray, drizzle with 1-2 tbsp olive oil and season.

• Baste the chicken with the stock mix and put it back in for 30 minutes. After 10 minutes, put the cauliflower and broccoli in the oven so they are ready when the chicken is done. You may need to turn the veggies halfway.

• Serve with a squeeze of lemon juice.

Greek tomato chicken with lemon basil orzo

I love to cook this kind of chicken for friends and family as I can make it ahead of time and just reheat while the orzo cooks, before serving. You can also prep the basil lemon butter a day or two ahead, store in the fridge and quickly stir into the cooked orzo at the last minute. I like to serve this dish with a leafy green salad and lemon dressing. This recipe also makes a great mid-week dinner as it's quick to prep and goes down well with everyone. It's so full of flavour with minimal ingredients and effort, just browning the chicken and slow cooking the onions makes a lovely rich sauce that tastes like you've spent hours on it! 

I've added some creamy cannellini beans for extra fibre, plant protein and lots of vitamins and minerals. Cannellini contain vitamin B9 (folate) for DNA synthesis and repair, K for blood clotting and bone strength, plus antioxidant vitamin E to mop up free radicals and reduce oxidative stress. They also provide minerals such as copper, iron, potassium and phosphorus. Copper is needed for iron absorption and the formation of red blood cells, so both these mineral may be important for energy levels, while vitamin K and phosporus are associated with bone strength and density. BUT if you just don't like beans you can leave them, there's plenty of nutrients in this meal without them! It's high in lean protein from the chicken and vitamin C and folate in the onions, plus healthy fats in the olive oil. Alternatively you could replace cannellini with chickpeas, or even a tin of lentils. If you're using beans or chickpeas, I really recommend the Bold Bean Co range - they have a lovely creamy texture and favour.

Ingredients

Serves 4 generously

• 8 chicken thighs 

• 1 large red onion

• 1 garlic clove

• 1 x 400g tinned tomatoes 

• ½ of a 570g jar @boldbeans cannellini beans or 1 x 400g tin

• Handful chopped parsley

• 1 tsp sea salt 

• 400g orzo

• 2 tbsp salted butter, room temp

• 15g basil, chopped roughly 

• Zest of ½ lemon

• Handful of toasted pumpkin seeds, optional 

  Method

• Heat a tablespoon of extra virgin olive oil in a large wide bottomed pan. 

• Fry the chicken in batches for around 5-7 mins a side until browned. Set aside on a plate. 

• Add the onions to the pan and fry gently for 10 minutes, then add the garlic and cook for a minute longer. 

• Next, put the chicken back in the pan, followed by the tomatoes and beans (if using Bold Beams, spoon them out from the jar; don’t dry to drain. If using a tin, add the beans plus half their water). 

• Simmer for 20 mins with the lid on and then remove for another 20 mins. 

• While the chicken is cooking, make the orzo. Place the pasta in a saucepan of boiling salty water. Simmer for 5-7 mins (check packet instructions). 

• Mash the lemon, basil, and a pinch of salt into the butter. 

• Drain the pasta thoroughly, stir in the lemon butter, and mix well. 

• When the chicken is cooked top with crumbled feta and chopped parsley straight into the pan or when plated. 

• Serve with a crisp green salad and lemon dressing (a drizzle of olive oil, a squeeze of lemon juice, and sea salt). 

Chicken, cauliflower & spinach curry with raita

This great mid-week dinner option won’t take long to cook and delivers a whole heap of nutrients.

Chicken is a great source of lean protein to help with muscle building, bone density, immune and heart health, and brain function. Protein is needed for most bodily functions, so it is important to eat sufficient in your diet; I aim for 1.5g per kg of body weight, so a good guide is around 25g x3 per day (in each meal). The UK Government Guidelines for protein intake recommend 0.8g per kg, but this level is to prevent deficiency. but depending on your activity levels, exercise regime, or age, it may not be optimal.

Cauliflower, like broccoli, Brussels sprouts, and cabbage, is part of the Brassica family. It is high in fibre and essential nutrients like vitamins C, K, and folate, which play important roles in immune function, bone health, blood clotting, and overall metabolism.

Cauliflower also contains various antioxidants, including vitamin C, beta-carotene, and phytonutrients such as quercetin and kaempferol. Antioxidants help protect cells from oxidative stress and inflammation linked to chronic diseases like heart disease and cancer. Some compounds in cauliflower, like sulforaphane and indole-3-carbinol, have anti-inflammatory properties and may lower the risk of inflammatory conditions such as arthritis and inflammatory bowel diseases. In addition, these compounds release antioxidant and detoxification enzymes that protect against cell damage from carcinogens and support liver function, which is the key organ for detoxing.

This recipe is very versatile as you can easily make it veggie or vegan - leave out the first stage of frying the chicken and add chickpeas (or whatever bean you prefer) or tofu cubes instead of chicken. You can also make the raita dairy-free by using coconut yogurt, and for ultimate flexibility, change the veggies - instead of cauliflower use broccoli, aubergine (but pre-roast in the oven to brown), courgette, Brussels, green beans and switch the spinach for kale, cabbage, leafy greens, or peas.

Ingredients

Serves 4 

• 4 chicken breasts, chopped

• 1 lg onion, chopped in half moons

• 2 cloves garlic, finely grated or chopped

• 1 thumb ginger, finely grated

• 1 red chilli, chopped finely 

• ½ tsp ground cumin

• ½ tsp ground coriander 

• ½ tsp turmeric

• 1 tsp garam masala 

• 300g or ½ small cauliflower, chopped in small florets

• 1 x 400g tin chopped tomatoes

• 1 x tin coconut milk

• 100g red lentils, rinsed well

• 3-4 blocks frozen spinach 

• 1 tsp sea salt 

• 1 lime, quartered

Method

• Heat a knob of coconut oil in a large pan and then fry the chicken in two batches and set aside. 

• Add ½ tbsp of oil to the pan and gently cook the onions for 10-15 minutes until soft. 

• Next, add the garlic and ginger for a few minutes and then stir in the ground spices for 30 seconds. 

• Then, add the chicken (or vegan substitute) and cauliflower before pouring in the tomatoes and coconut milk. 

• Next, add the lentils and ¼ tin of water (use the empty tomato tin).

• Simmer for 25 minutes, then add the spinach for another 5 minutes until heated through. Add the salt.

• Top with red chilli and coriander and serve with lime wedges, basmati rice and raita

rich umami chicken casserole

A lovely dish at this time of year when it’s still cold, and you want something comforting to eat that is full of umami flavor: that deep satisfying savoury taste you almost can’t put your finger on! Apparently, umami taste receptors are found on the tongue and are sensitive to the presence of glutamate, which is an amino acid commonly found in foods such as meat and stocks, fish, vegetables (especially tomatoes and mushrooms), and aged or fermented products like cheese and soy sauce.

This is chicken casserole on steroids as I’ve maxxed the flavour using a really rich chicken stock (recipe here), lots of veggies, and good-quality chicken. If you have the time, it’s really worth making your own stock and using a couple of carcasses will really boost the flavour and protein content—you can buy them from the butchers or save them from a roast and freeze them until you have two.

This is an easy hand-off recipe that won’t take long to prep, just a bit of chopping and then you basically just throw everything in. Great for a chilly evening or weekend lunch.

Ingredients

Serves 4

• 4 large chicken breasts, diced

• 1 large onion, sliced in half moons

• 2 large garlic cloves, finely grated or chopped

• 2 sticks celery, small dice

• 3 large carrots, chopped

• 2 ½ heaped tbsp spelt flour (or wheat if you prefer)

• 1 tsp dried oregano

• 1 bay leaf

• 1 litre fresh chicken stock

• 2 large handfuls of chopped greens (spring greens, savoy cabbage, kale, spinach)

• 2 leeks, chopped

• 1 tbsp apple cider or white wine vinegar

• 1 tsp salt

• Black pepper

Method

• First, make the stock, drain, and set aside to cool (refrigerate after two hours max) - this can be done a couple of days before or in the morning if you can leave it bubbling away at the weekend or even while you work at home.

• Add a good glug of olive oil to a casserole and brown the chicken in batches so it doesn’t bubble and steam. Set aside in a bowl.

• Add a tablespoon of olive oil to the casserole and gently fry the onions for 10-15 minutes until soft.

• Next, add the celery and carrots for 5 minutes before adding the garlic for a minute or two.

• Add the flour, oregano, bay leaf, and chicken, and mix well.

• Slowly pour in the chicken stock, stirring well with each addition to avoid getting floury lumps.

• Simmer for 15 minutes, and then add the leaks for 10 minutes.

• Next, add whatever greens you’re using for 5 minutes. Finish with the vinegar and cook for a couple of minutes before adding the salt, and pepper.

• Serve with sweet potato or ‘normal’ mash, brown rice, roasted celeriac or squash, and green veg (broccoli, peas, green beans).

Mushroom, pepper & brown basmati stir fry

Before I made this I decided to do some research online as according to my harshest critics - the kids - my stir fry skills have been going a bit downhill recently. Yes, you heard that right....  I know, I can't believe it either! Anyway, after a bit of investigating and a bit more effort, I think I pulled off a pretty decent one tonight, so here are the main tips I learnt and a recipe for you to try. Let me know what you think!

• Choose: one protein - tofu / quorn / meat; either rice or noodles; and only 3 types of veggies so you don’t end up with too much in the pan and a soggy mess.

• Cook the in batches and set to one side while you fry the veggies - in small batches as well.

• If you’re using meat then try to make sure it is only just cooked through so it doesn't go over once you add it back to the pan at the end to warm through.

• Marinate the tofu / quorn / meat; make enough to heat through and use as a sauce at the end.

• Get the wok hot before adding the oil and then again before adding the ingredients - you don’t want to cook any them for very long, only just enough time to brown.

• 4. Use a high smoke point oil like ground nut, rapeseed or sunflower.

Ingredients

Serves 4-6

• 2-3 tbsp ground nut oil, or sunflower if you are allergic

• 250g tofu / 3 quorn or chicken breasts, diced into bite sized pieces

• 1 medium onion, sliced

• 1 green pepper, sliced

• 1 yellow pepper, sliced

• 4 large mushrooms, sliced

• 360g brown basmati (or white if you prefer)

Marinade

• 1 clove garlic, minced, or finely chopped

• 2cm ginger, minced

• 4 tbsp soy sauce

• 2 tbsp honey or maple

• Juice of 1 lime, and extra to serve

Method

• Start by mixing all the marinade ingredients together in a bowl and add which ever protein you’re using; set to one side while you chop the veggies.

• Cook the rice as per the packet instructions; drain well and set to once side in a covered pan to keep it warm.

• Heat the wok so it is really hot and add the oil; next drain off the marinade from the protein cooking in two batches. If you put it all in at once it will just steam rather than brown as too much liquid will be released when it cooks.

• Fry the protein on a high heat to brown and cook through, this will take about 5 minutes, but double heck a piece to make sure if you’re using chicken. Once the first batch is cooked, put to one side on a warm plate. Fry the second batch and add the the plate while you cook the veggies.

• Next add the onions and peppers, frying on a high heat for around 3 minutes, or until browned and softened a bit. Keep stirring or they'll burn.

• Then add the mushrooms for 2 minutes before turning down the heat and pouring in the remaining marinade heating it through thoroughly especially if it has had raw chicken in it.

• Next put in the protein and cooked rice mixing thoroughly.

• Serve with a good squeeze of fresh lime.

spicy chicken marinade

I made this chicken over the weekend for an impromptu BBQ when the sun was shining, and even though I say so myself, it was really bloody good! Early in the afternoon, I had a look in the fridge and found chicken thighs, Greek yogurt, and all the spices I needed in my cupboard.  I even had some leftover BBQ coals from last year. A minor miracle to organise a spontaneous BBQ and find you have all the things you need without making a dash to the supermarket.

I decided to make a couple of marinades, one spicy and one the kids could handle. Having a massive pot of yoghurt in the fridge I made this the basis for both.

I love using yoghurt to marinade meat. Its natural active bacteria breaks down the protein making the chicken moist and tender. The lactic acid in yoghurt also acts as a gentle tenderiser. It is much milder than citric acid and works a little slower, but this means it is unlikely to act too strongly making the meat mushy. You can leave the meat in the marinade for longer to gain flavour, but not lose texture.

As you can see from the photo, I made a simple salad with a yogurt and dill dressing, red cabbage slaw, roasted red peppers, and a squeeze of fresh lime.

Ingredients

• 6 chicken thighs (mine were skinless, but it doesn’t matter either way)

• 5 tablespoons of plain yoghurt (I used greek-style)

• 2 cloves garlic, minced

• 1 teaspoon Ras al Hanout

• 1 teaspoon ground cumin

• ½ teaspoon ground coriander

• ½ teaspoon cayenne pepper (you can leave this out if you don’t like it hot)

• 1 teaspoon sea salt flakes

• Juice of 1 lemon, slice up the remains

• Large pinch of black pepper

Method

Get a large mixing bowl and put all the marinade ingredients into it, mixing thoroughly, including the lemon slices. Add the chicken and leave to marinate in the fridge for up to 12 hours. The longer the better, basically, but after 3 hours mine was really good.

Either fire up the BBQ and grill these outdoors, or use an iron griddle or frying pan to cook indoors if need be. My chicken thighs were quite small, so they only took about 6 minutes a side to cook. To be on the safe side, I always slice open one piece of chicken to make sure it is cooked through.

Tip

Serve with a Moroccan roasted red pepper and a green salad, red cabbage slaw and some sunshine.

If the weather is bad, these chicken thighs can be cooked on an iron griddle or frying pan; this method works equally well. Cooking times are the same.