大象传媒

MICROWAVE CHICKEN AND BEAN TRAYBAKE

Ingredients:

• 2 tins of butter beans
• 3 chicken breasts
• 1 crushed stock cube
• 2 cups frozen peas
• 1 bag of rocket
• 1 lemon zested
• 1 tub of hummus
• Salt
• Pepper
• 2tsp cumin
• 1/2 tsp chilli flakes

Method:

1. First I chopped up three chicken breasts in to 50p size pieces and then I marinated them in cumin, chilli flakes and crumbled chicken stock to give them lots of flavour. If you don't want to use chicken you can do this with sausage or salmon would be great you just need to adjust your cooking time accordingly.
2. Then I put down a layer of beans in a microwavable dish and topped with the marinated chicken. You can use any beans you like but I have used butter beans for this. Beans are a great source of protein and fibre and they bulk out this meal.
3. If you don't like beans you could use sweet potato or new potatoes you just need to cut them small enough so about the size of a 50 pence to make sure they cook through.
4. Then I seasoned with salt and pepper and added about a cup of chicken stock. Pour this over the chicken. Then you want to cover the dish with a lid or some clingfilm (remember to poke some holes if using clingfilm) and put in the microwave on high for 6mins.
5. Then take it out and give it a stir and then add the frozen veg of your choice, I have added peas. Re-cover and put in the microwave for a further 6mins.
6. leave to stand for 1min and the residual heat inside the dish and microwave will help it cook through without using anymore energy.
7. Stir in one pot of hummus and serve with lemon zest and rocket.