Miso Chicken Tray Bake
I love this simple to make tray bake dish of delicious goodness.
This healthy recipe is rich in protein and vitamin B12.
The cabbage provides vitamins and minerals along with gut friendly fibre.
Serves 4
Takes approx. 2hrs
Ingredients
- 4 bone & skinless chicken thighs
- 1 heart cabbage cut into quarters
- bunch spring onions trimmed
- (slice some of the tops for garnish)
- 1/2 tsp chilli flakes
- 1 to 2 red chillies finely chopped
- 2 cloves garlic grated
- 2cm piece root ginger finely chopped
- 3tbs miso paste
- 2tsp clear honey ( add more if required)
- 2tbs soy sauce
- 1tsp mirin
- 6tbsp olive oil
- squeeze lime juice
- 2tbs water
Method
Preheat the oven to 190°C.
Place the miso paste, honey, soy, olive oil, lime juice, mirin and 2 tablespoons of water into a bowl. Whisk to combine into a marinade, then season to taste with black pepper and a little sea salt if required.
Add the chilli flakes, red chilli, garlic and ginger then stir to the marinade.
Coat the chicken in the marinade, then leave for a least an hour.
Place the cabbage, spring onions and chicken into a baking tray, pour the marinade all over.
Place the baking tray into the oven.
Turn the cabbage when you see it char, then turn the chicken to ensure it is still coated with the marinade.
Cook for 50 to 60 minutes to allow the chicken to be very tender,
To Serve
Ideally serve with rice noodles.
Garnish with the spring onion tops.
Store
Fridge 3 days.
Food Produce
Ideally use organic food produce where possible.
Visit your local food suppliers or farmers market for fresh produce.
Consider the animal welfare when selecting fresh meat,poultry, eggs and dairy.
Select foods that are ethically sourced.
Ideally know the provenance.
Consider eating more sustainable foods.
Helpful Books
Author: Angela Taffinder the founder of Emporium Treatment Clinic. A practising Aesthetician for 35+ years, holistic and wellbeing advocate and yoga instructor. The creator of Yoga & Vitality.