Mediterranean Vegetable Tray Bake with torn ciabatta and a fresh basil dressing – 460 calories

IMG_1561Once 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, ton 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

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