STICKY MISO CHICKEN TRAYBAKE

WITH COOL CUCUMBER & CRUNCHY SESAME

Serves 4

Takes 1 hr plus optional marinating

Cost per serve £1.60

1 heaped tbsp white miso paste

2 tbsp reduced-salt soy sauce red wine vinegar olive oil

1kg pack chicken drumsticks

1 head of broccoli

1 mug (300g) white basmati rice

2 tbsp clear honey

1 heaped tbsp sesame seeds

1 cucumber

1 Preheat the oven to gas 6, 200°C, fan 180°C. In a large flameproof roasting tin, mix the miso, soy sauce, ½ tbsp red wine vinegar and 2 tbsp oil until combined. Add the chicken and mix well to coat, then turn the chicken skin-side down. Marinate for a few hrs in the fridge if you have time. Roast for 30 mins.

2 Boil the kettle and chop the broccoli into small florets. Remove the tin from the oven, carefully turning the chicken skin-side up. Pour in 1 mug of rice and 2 mugs of boiling kettle water (600ml). Poke in the broccoli, then put the tin over a medium heat and let everything bubble for 3 mins. Drizzle the chicken with the honey and sprinkle over the sesame seeds.

3 Return to the oven for 15 mins or until the rice is fluffy and the chicken pulls easily away from the bone. Meanwhile, cut the cucumber in half and scrape out the seeds, then chop into 1cm chunks. Put in a bowl with 2 tbsp red wine vinegar and a pinch of salt. Stir well; leave to pickle for 10 mins.

4 Remove the tin from the oven and serve alongside the pickled cucumber. Each serving contains

Energy Fat Sugars Salt Saturates

2549kJ

606kcal 21g6g11.8g1.8g

30%

30% 30% 13% 30% of the reference intake. See page 9.

Carbohydrate 53.6g Protein 49.1g Fibre 3.6g

2 of your 5-a-day and high in protein, which supports the maintenance of muscle mass

• Mix any leftover miso with some softened butter and melt it on cooked fish, or vegetables such as corn on the cob, sweet potatoes or broccoli.

• Swap the white miso for red or brown.

‘Pack up a few of these tasty bites and that’s the family picnic sorted! Plus, they’re brilliant for getting more of the good stuff into kids. Cooked in a muffin tin, you can easily batch up and freeze these mini tortillas for later’

Mini Veg Tortillas

WITH SWEETCORN, TOMATOES & CHEDDAR

Serves 4

Takes 35 mins

Cost per serve £1.03

200g new potatoes

6 eggs

200g frozen sweetcorn

100g hard cheese, such as Red Leicester or Cheddar

200g cherry tomatoes

6 spring onions

15g fresh chives or parsley

1 Preheat the oven to gas 6, 200°C, fan 180°C. Cook the potatoes in the microwave for 5 mins until softened. Meanwhile, crack the eggs into a large bowl, add the sweetcorn, grate in most of the cheese, and quarter and add the tomatoes. Slice the spring onions and herbs, and roughly chop the potatoes (once cool enough to handle). Put it all in the bowl, season and mix well.

2 Cut out 12 pieces of baking paper into squares just larger than each compartment of a mufn tin, briefly scrunch under cold water and fold each piece into the compartments (wetting the paper will make it easier to shape).

3 Ladle the egg mixture into each compartment. Grate over the remaining cheese and bake for 20 mins or until golden. Allow to cool before removing from the tin.

Each serving (3 tortillas) contains