Tuesday, March 3, 2015

30 minute meal: One tray dinner

One tray dinner, baked chicken with broccoli rabe carrots and garlic, 30 minute meal, that working life, www.thatworkinglife.com

If you've been following along, you'll know I'm a huge fan of putting dinner on the table (or let's be real, straight into my belly) using nothing but the ability to lay ingredients on top of each other. Just check out my love affair with open face sandwiches (herehere, here and here!) or this juicy, flavor packed salmon or this breakfast quiche.  All of which require nothing but assembling and maybe some mixing in between.

Today, I wanted to introduce you to another simple recipe that even a kitchen novice can handle - the hearty one tray dinner. It was a life saver throughout college when I truly had no idea how to cook, when scrambled eggs often meant surprise egg shells and anything involving a pan always ended up one shade too burnt. This recipe is so straightforward, all you need is a baking tray, an oven and the ability to sprinkle salt over your food. 

My experimentation started out with chicken, the cheapest meat my shoe string college budget allowed for. I stuck it on a baking tray one day, added salt/pepper/all purpose seasoning, and 20 minutes in a 350F oven later, the most tender, juicy chunk of meat ended on my plate. There was no watching the fire, no worrying about oil splashes and best of all, NO DISHES!

Since then I've made a few tweaks here and there and learned to add vegetables and carbs to the mix for a more balanced meal. Today's version involves chicken, broccoli rabe, carrots and garlic. But I'll share a few more favorites in the coming weeks so stay tuned!

And without further ado, the recipe -

One tray dinner, baked chicken with broccoli rabe carrots and garlic, 30 minute meal, that working life, www.thatworkinglife.com

1. Preheat oven to 350F.
2. Line baking tray with aluminium foil (so you don't have to bother with dishes afterwards).
3. Lay garlic, chopped (or baby) carrots and broccoli rabe, followed by chicken onto the baking tray.
*Feel free to add chopped / fingerling potatoes to the mix if you want some carbs.
4. Season with salt, pepper and all purpose seasoning.
5. Stick in oven for 20-25 minutes or until chicken is cooked through.

Enjoy!

Tip - When baking, I recommend using chicken thighs. Chicken breast and pork tend not to retain moisture as well and can easily end up dry and chalky.

One tray dinner, baked chicken with broccoli rabe carrots and garlic, 30 minute meal, that working life, www.thatworkinglife.com

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