I’ve taken the plunge (again) at following the Slimming World [Extra Easy] plan. It’s a diet plan that I know very well, and one that I hope will help my weight issues – I’m going to go into all of that in another post. In this post however, I just want to concentrate on the chicken curry tray bake recipe, which is from the Slimming World magazine. I have to ease myself back into cooking for my family as a whole, rather than us all having different meals at different times which we have been doing for so, so long. I thought a tray bake recipe would be the way to go!
Curry is one of those family meals that we all enjoy, and this one is very simple to make. It can also be prepped in advance, and stored in the freezer, and the recipe was from a series of batch cooking recipes in the magazine – several of which I’d like to try out.
Since the recipe calls for chillies and curry powder, adjust this to your chilli tolerance levels. We actually used madras curry powder instead of a mild one, put in a few extra chillies, and extra cumin. If you can’t find roasted red peppers in brine in your supermarket, you could just chop fresh peppers instead and add them to the tray bake. Or, if you have the time, char whole peppers under the grill, place into a plastic food bag for a few minutes and peel the skin off.
We served the chicken curry with boiled rice – although you could try out my lemon turmeric rice (remember to count the Syns if you’re on Slimming World for the drizzle of olive oil in that recipe) as a tasty alternative to plain rice. The curry was full of flavour – especially the vegetables, which got most of the marinade. I think if I were to make this again, I would make a bit extra marinade and marinate the chicken for a few hours in advance to work all the flavour into the meat. You could also make a vegetarian alternative using extra, and different vegetables – aubergines, mushroom, and squash would work well.
- 230g jar of roasted red peppers in brine, drained and chopped but reserve 2 tbsp of the brine
- 2 onions, red, white or a mix, cut into bite-size pieces
- 1-2 chillies, deseeded and chopped
- 300g cauliflower florets
- 2 courgettes, sliced
- 200g green beans, halved
- 4 skinless, and boneless chicken breasts, each slashed diagonally with a knife
- Low calorie cooking spray
- 3 tbsps tomato puree
- 2 tbsps medium curry powder
- 2 tsps cumin seeds
- juice of 1 lemon
- Preheat oven to 200C/180C fan/Gas 6.
- In a jug, whisk together the 2 tbsp red pepper brine with the marinade ingredients.
- Put the red peppers, onions, chilli, cauliflower, courgettes and green beans into a large bowl. Pour over the marinade and mix everything together to coat.
- Place the vegetables into a roasting tray, and nestle in the chicken breasts. Turn the chicken to coat in the marinade.
- Spray with the low-calorie cooking spray and bake for 25-30 minutes, until the juices of the chicken run clear. Stir the vegetables half way through.