Once again, I’ve been drooling over the website I discovered recently: http://www.mobkitchen.co.uk – lots and lots of healthy recipes including lots of vegetarian and vegan (which I’m not, but try to eat meat free as far as possible.
This was my latest trial: http://www.mobkitchen.co.uk/recipes/mediterranean-traybake
An amazing and delicious combination of zingy fresh herby flavours to compliment the sweetness of the roasted vegetables – and hunks of bread to soak up all the juicy goodness of the dressing and the vegetable infused olive oil.
Mediterranean Vegetable Tray Bake with torn ciabatta – 460 calories
Preparation Time:10
Cooking Time: 45/50 minutes
Serves: 2
Calories per serving: 416.2 (then dressing, see below, 44 calories)
Ingredients
Asparagus, Raw – 100g
Onions, Red – 204g
Artichoke, Hearts, Sliced with Extra Virgin Olive Oil – 80g
Bread, Ciabatta – 100g
Tomatoes, Cherry, on the Vine – 135g
Olives, Kalamata, Pitted – 50g
Garlic, Raw – 3 Cloves/9g
Chilli, Dried, Flakes – 1 Tsp/3g
Olive Oil – 25ml
Peppers, Red, Raw – 220g
Method
Preheat your oven to 180°C.
De-seed and chop peppers into bite sized chunks. Peel the garlic cloves and leave whole. Break off the ends of the asparagus stems. Peel and chop onions into wedges.
Place all the vegetables (keeping back the olives, garlic and tomatoes) into a baking tray. Season with a pinch of salt and a good grinding of pepper. Sprinkle your chilli flakes in. Give the tray a generous drizzle of olive oil and stir it all together. Place into the oven for 15 minutes.
After 15 minutes, add the tomatoes and garlic, stir everything gently and return to the oven for a further 15 minutes.
Add the ciabatta, torn into chunks, stir again and continue to cook for a further 15 minutes.
Dressing Time!
Serves:4
Calories per serving:44.0
Ingredients
Basil, Fresh – 2 Tbsps/10g
Thyme, Fresh – 1 Average Sprig/5g (leaves removed from stems)
Juice, Lemon, Fresh – 1 Lemon/36ml
Olive Oil, Extra Virgin – 20ml
Method
Chop up your basil and thyme (place in a cup and chop with a large pair of kitchen scissors works well!) and add this to a small jar or glass.
Add the juice of a whole lemon and pour in roughly 20ml of extra virgin olive oil. Next, a pinch of salt and pepper and mix everything together.
When the Mediterranean Tray bake is cooked, take it out of the oven and pour the dressing over the top. And that’s it, so simple!
Time to tuck in.
Nutrition Data Per Serving (Dressing)
Calories (kcal) 44.0
Protein (g) 0.1
Carbohydrate (g) 0.5
Fat (g) 4.6
Fruit & Veg 0.2
Fibre (g) 0.0
Nutrition Data Per Serving (Tray Bake)
Calories (kcal) 416.2
Protein (g) 10.5
Carbohydrate (g) 41.6
Fat (g) 23.0
Fruit & Veg 4.8
Fibre (g) 10.5