Miso and sesame chicken traybake with edamame
Tray bakes are a great midweek meal. You can ensure a high protein and high fibre dish and even better minimal washing up. Here we have chicken thighs roasted in a sticky miso, ginger and sesame glaze. Fifteen minutes prep and then the oven does the hard work. - this is our kind of cooking! You can serve this on its own or with some soba noodles or brown rice.
ingredients
serves 4
For the glaze
3 tbsp white miso paste
2 tbsp tamari or soy sauce
1 tbsp roasted sesame oil
1 tbsp runny honey
3 garlic cloves, grated
A 1 inch piece of ginger, grated
For the traybake
8 skinless, boneless chicken thighs
2 red peppers, cut into chunks
300g frozen podded edamame beans
4 heads pak choi, halved lengthways
To finish
2 tbsp sesame seeds (a mix of black and white)
4 spring onions
1 lime, cut into wedges
Fresh chilli, chopped finely (optional)
method
Heat the oven to 200°C.
Whisk the glaze ingredients together and set aside 2 tbsp. Toss the chicken in the rest and leave it to marinate for at least 15 minutes. You can also do this in the morning and keep it in the fridge.
Spread the chicken and peppers over a large lined baking tray in a single layer, with space between the pieces. Roast for 20 minutes.
Take the tray out and add the edamame (straight from frozen) and the pak choi, cut side up. Brush the pak choi with the glaze you set aside.
Return the tray to the oven for 8–10 minutes. It's ready when the chicken is cooked through and caramelised at the edges and the pak choi has wilted but still has some crunch.
Scatter over the sesame seeds, spring onions and chilli. Serve with lime wedges.
the health boost tip
Edamame beans are one of the best plant sources of complete protein and they contain isoflavones, a type of phytoestrogen that has been studies for its role in menopause. Pak choi is a non-dairy source of calcium - the sesame seeds add a little more calcium too.
