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Recipes

Cheeky chicken trio: 1 tray, 3 seasoning ideas for quick dinners

Stuck for Christmas entertaining ideas? On the hunt for healthy festive alternatives? This one-pan chicken ticks all the boxes, with three fresh flavour seasonings.

Serve chicken three different ways in one tray with this clever hack. Simply use foil to pinch up dividing walls in your pan so you can season each portion differently for a multi-flavour combo.

One-tray chicken: three ways

Serves: 6
Prep time: 10 minutes
Cooking time: 15 minutes

Ingredients

  • 3 large skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 teaspoon each salt and pepper
  • 1 tablespoon of each seasoning

Method for the chicken:

  1. Preheat the oven to 180°C.
  2. Using a pair of kitchen scissors, trim off any white sinew from the meat, then cut it into 2cm pieces.
  3. Lay an extra-large piece of foil on a baking tray, spread out the chicken and drizzle with olive oil. Season with salt and pepper.
  4. Divide the chicken evenly into three portions, and pinch two ‘walls’ in the foil to create separate sections.
  5. Season each section with a different seasoning mixture (see below), rub into the chicken, and bake for 10–15 minutes or until cooked through.

Save: Keep the cooked chicken in separate airtight containers in the fridge for up to 4 days.

SEASONING 1: COCONUT TZATZIKI

Makes about 250ml (1 cup) | Hands-on prep time: 5–10 minutes

  • 260g (1 cup) coconut yoghurt
  • ¼ cup finely chopped cucumber
  • 3 tablespoons lemon juice
  • 1 tablespoon chopped dill
  • ½ teaspoon sea salt

Blend or stir all ingredients together and store in an airtight container in the fridge for up to 1 week. Use clean recycled glass jars so you can shake the seasoning easily.

SEASONING 2: PICKLED CELERY

Portions: 6–8 per jar | Hands on prep time: 10 minutes per jar

4 cups sliced, chopped or julienned celery

Pickle Liquid Ingredients and Method:
(Quantities are approximate. Makes a 1 litre jar)

  • 500ml (2 cups) white vinegar
  • ½ teaspoon mustard seeds
  • ½ teaspoon cumin seeds
  • ½ teaspoon sea salt
  1. Combine the vinegar, mustard seeds and cumin seeds in a large saucepan. Bring to the boil over medium–high heat.
  2. Pack the chopped vegies into clean glass jars, leaving a little space at the top for vinegar to completely immerse them.
  3. Pour the hot pickle liquid over the vegies until the jar is full. Cool the jars to room temperature, then secure the lids and refrigerate.

SEASONING 3: PEA AND ALMOND PESTO

Makes about 250ml (1 cup) | Hands-on prep time: 5–10 minutes

  • 1 cup fresh or defrosted frozen peas
  • 1 cup almonds
  • 2 garlic cloves
  • ½ bunch fresh mint, leaves picked
  • 1 bunch fresh basil, leaves picked
  • 125 ml (½ cup) extra virgin olive oil
  • Salt and pepper to taste

Blend or stir all the ingredients together and store in an airtight container in the fridge for up to 1 week. Use clean recycled glass jars to shake seasoning easily.

Images and Text from The Fit Foodie Meal Prep Plan by Sally O’Neil. Photography and Styling by Sally O’Neil. Murdoch Books RRP $35.00

Meal Prer Plan

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