Fit_Well_October_2017

smart & speedy

5 one tray dinners

Zesty chicken tray bake

» Brilliant for healthy digestion

WHAT TO DO Heat the oven to 220°C, Gas 7. Put 1 red

onion, cut into wedges, 1 butternut squash, cut into

chunks, 1 chopped red pepper, 1 chopped yellow pepper

and 1 chopped courgette in a roasting tray and season.

Add 3 unpeeled garlic cloves and spray with low-cal

cooking spray. Top the veg with 8 skinless, boneless

chicken thighs, rubbed with 1tbsp all-purpose seasoning,

and roast for 25 mins. Peel and mash the garlic and mix

with the zest and juice of 1 lemon, 2tsp

mustard and a handful of chopped

parsley. Pour over the chicken and

vegetables and cook for 10 mins.

WHy iT WOrKS Butternut

squash is packed with fibre,

helping to promote good bacteria

and keep your gut healthy.

Miso salmon

tray bake

» Brilliant for boosting brain power

WHAT TO DO Heat the oven to 200°C, Gas 6. Arrange 500g

sliced sweet potato, 2 crushed garlic cloves and 2 sliced heads of

fennel in an ovenproof dish. Mix 2tbsp miso paste with 500ml

boiling water and pour over the vegetables. Top with 4 lightly

smoked salmon fillets and a chopped red onion and drizzle

over 4tbsp tamari, then bake for 25 mins. Cut off 2 slices of

lemon, halve each slice and arrange on top of the salmon.

Squeeze over the lemon juice, add 200g cherry tomatoes and

sprinkle over 100g kale, then cook for 5 mins more.

WHy iT WOrKS Salmon provides omega-3 fatty acids – one of

the most beneficial nutrients for memory and brain health. Compiled by

Jessica Findlay

Photos

timeincukcontent.com

These healthy meals let the oven do all the hard work!

341 calories

10g fat (2.5g sat)

35g carbs

Prep time 5 mins

Cook time 30 mins

Serves 4

290 calories
2.5g fat (1g sat)
23g carbs
Prep time 15 mins
Cook time 35 mins
Serves 4

L ow sat fatLow proteinHigh

(^3) fat
Low
sat fat
High
2 protein