One tray maple sausage roast

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Updating as I go

Early in 2021, I relocated and started updating my website; I’ve been making changes and improving everything as I go. This recipe is one of the many things I’ve tried to improve. This recipe is one of the first one-tray meals I came up with back in 2015. It has remained a regular meal that I crack out when I get some good-quality sausages from Pokeno.

One tray of awesomeness

This recipe is one of the very first one-tray meals I made back when we started eating clean. I was big on throwing dinner in the slow cooker before heading off for a busy day at work, but it was always nice to have something a bit different on the weekends. The combination of tasty sausages and fresh vegetables always won on a Saturday afternoon after a day with the kids. I don’t spend my weekends running around playgrounds with the kids anymore, but I still love a one-tray maple sausage roast after a busy Saturday drinking coffee and talking sh*t with friends. This is one of my winter staples as it keeps me fed for days and feels like a real winter warmer after a long, chilly day at work.

Simple meals don’t have to be boring

I have been on a mission to make simple but tasty meals. I wanted to create recipes that can be prepared and cooked quickly on a busy weeknight.

We all struggle to make healthy and tasty meals while keeping on top of everything else in life.

This recipe is healthy, delicious, and easy to make. It can be cooked on a single tray in the oven. The preparation takes no more than 20 minutes, including slicing, dicing, and mixing.

Each meal is portioned to feed four adults.

One tray maple sausage roast

Ingredients

  • 8 pork sausages cut into 3rds
  • 1 red onion cut into 8th
  • 2 red apples, cut into chunks
  • 2 red peppers, cut into chunks
  • 2 courgettes, cut into chunks
  • 2 sweet potatoes, cut into chunks
  • 2 garlic cloves, minced
  • 2 tbsp. thyme
  • 1/4 cup maple syrup

Instructions

Preheat oven to 210 °C/ 410 °F. 

Line a roasting tray with baking paper or a silicone liner.

In the roasting tray, mix together all ingredients but keep the maple syrup to one side. 

Bake for 20 minutes.

Remove the roasting tray from the oven.

Stir everything up and pour the maple syrup on top of everything.

Bake for another 10 minutes.

If your sausages are thick, you may need to cook them longer.

One tray maple sausage roast

  • Rating: ★★★★★
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“A



Credit: Cath @ easycleaneats 

Ingredients

  • 8 pork sausages cut into 3rds
  • 1 red onion cut into 8th
  • 2 red apples cut into chunks
  • 2 red peppers cut into chunks
  • 2 courgettes cut into chunks
  • 2 sweet potatoes cut into chunks
  • 2 garlic cloves minced
  • 2 tbsp. thyme
  • 1/4 cup maple syrup

Directions

  1. Preheat oven to 210 °C/ 410 °F. 
  2. Line a roasting tray with baking paper or a silicone liner.
  3. In the roasting tray, mix together all ingredients but keep the maple syrup to one side. 
  4. Bake for 20 minutes.
  5. Remove the roasting tray from the oven.
  6. Stir everything up and pour the maple syrup on top of everything.
  7. Bake for another 10 minutes.
  8. If your sausages are thick, you may need to cook them longer.

Nutrition

Per Serving: 292 calories; 13g fat; 26g carbohydrates; 18g protein

Equipment 

  • Chopping board
  • Knife
  • Baking tray
  • Baking paper or silicone liner
  • Measuring cups
  • Measuring spoons
  • Tongs
  • Spatula 

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Asian fish cakes

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Freezer meal

Hands up if you are busy. Who is way too tired to get in the kitchen to cook at the end of the day? Definitely me.

My days are filled with meetings, to-do lists, emails and telling people what to do; by the time I finish work, the last thing I want to do is get stuck into cooking a meal and cleaning up afterwards. I want to work out and do something fun before I crash. That is why freezer meals are my favourite solution to the challenge of a busy life. A few hours on the weekend, and you find yourself with a stack of options for dinner that can be thawed and cooked for a healthy, delicious meal that is good for you.

Not so blah now

My previous experience with fish cakes was never good; they were always bland white burger-shaped food, mushy in the middle and blah on the outside. I like white fish, but I get bored quickly when baked or pan-fried, so I wanted to try something different with the fillets I picked up this week. I remembered a recipe from a food magazine for fish cakes and decided to experiment by swapping some ingredients and making it a little spicy. 

With some leftover cauliflower rice in my fridge, I smashed these tasty little cakes together. 

Cook once, eat many times

As I can’t eat 12 fish cakes in one sitting (I’m sure some people can), I packed my leftovers with baking paper to separate the cakes and put them in the freezer. The cakes can be pulled out of the freezer to thaw and reheated in a frying pan over medium heat until they are heated through. You can reheat them in the microwave, but be warned you will disgust anyone else in the building for an extended period.

Asian style fish cakes recipe

Ingredients

Asian style fish cake
  • 500g raw white fish
  • 1 cup cauliflower rice 
  • 2 tsp. coriander
  • 1 tbsp. Thai green curry paste

Instructions

In a food processor, mix together the fish, coriander and curry paste.

Add the fish, coriander and curry paste to a food processor.
Add the fish, coriander and curry paste to a food processor.

When you have a smooth consistency stir in the cauliflower rice.

Stir in the cauliflower rice
Stir in the cauliflower rice

Shape the mix into 12 patties.

Portion out the mixture
Portion out the mixture
Shape the mix into patties.
Shape the mix into patties.

Place them on a baking tray lined with baking paper or a silicone liner.

Bake in a preheated oven at 180 degrees C/ 350 degrees F for 15 minutes.

Cooked fish cakes ready to eat.
Cooked fish cakes ready to eat.

Asian fish cakes

  • Servings: 12
  • Rating: ★★★★★
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These spicy fish cakes are a great way to use up some left over cauliflower rice.



Credit: Cath @ easycleaneats

Ingredients

  • 500g raw white fish
  • 1 cup cauliflower rice
  • 2 tsp. coriander
  • 1 tbsp. Thai green curry paste

Directions

  1. In a food processor mix together fish, coriander and curry paste.
  2. 1 cup cauliflower rice
  3. Shape the mix into patties.
  4. Place them on a baking tray lined with baking paper or a silicone liner.
  5. Bake in a preheated oven at 180 degrees C/ 350 degrees F for 15 minutes.

Nutrition

Per Serving: 51 calories; 0.6 g fat; 0.4 g carbohydrates; 7.5 g protein

Equipment

  • Food processor 
  • Measuring cups
  • Measuring spoons
  • Spatula
  • Baking tray
  • Baking paper or silicone liner

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Bolognese

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Master the basics

Eating clean gets a lot easier once you have mastered a few essential recipes. This recipe is basic; not like basic unicorn basic, more like beard and flannel basic. Back to the point (which isn’t Unstable unicorns), having basic skills and recipes in your arsenal means you will never be left with only Uber Eats as your weeknight option. Once you master this recipe, the possibilities are endless.

New take on a classic

Bolognese is one of those dishes that everyone knows and probably has their version of. While traditionally, Bolognese is used to dress pasta, this meaty sauce is a perfect centrepiece to a meal instead of dressing.

This dish is full of flavour and tastes better the day after you make it.

Bolognese is an easy recipe; it is cheap and makes the perfect weeknight dinner.

Bolognese recipe

Ingredients

  • 500g beef mince
  • 2 tins chopped tomatoes
  • 2 onions, finely diced
  • 2 garlic cloves, minced
  • 2 tbsp. tomato puree
  • 2 tbsp. olive oil
  • a handful of basil, plus extra for garnish.
  • 1 tsp. dried oregano.

Instructions

Put a large stock pot over medium heat.

Add the olive oil to the pan. 

When the oil is hot, add the onions and stir them.

Reduce the heat when the onions start to colour.

Add the garlic, basil and oregano.

Add the beef mince to the pan with the onions.

Cook the meat off until it is browned.

Use a spoon to break the meat up as it cooks.

Stir in the chopped tomatoes and puree into the meat.

Turn up the heat to bring the liquids up to a boil.

When you have rolling bubbles reduce the heat and keep stirring everything.

When you get to a gentle simmer, put the lid on your pan and let everything cook down for a least an hour.

Stir the sauce now and then to make sure it doesn’t stick or catch on the bottom.

Serve over some coodles with some grated parmesan cheese.

The flavour will develop and be better the day after you have made it, so it will be great for leftovers.

Bolognese

  • Servings: 8
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Credit: Cath @ easycleaneats 

Ingredients

  • 500g beef mince
  • 2 tins chopped tomatoes
  • 2 onions, finely diced
  • 2 garlic cloves, minced
  • 2 tbsp. tomato puree
  • 2 tbsp. olive oil
  • a handful of basil, plus extra for garnish.
  • 1 tsp. dried oregano.

Directions

  1. Put a large stock pot over medium heat.
  2. Add the olive oil to the pan. 
  3. When the oil is hot, add the onions and stir them.
  4. Reduce the heat when the onions start to colour.
  5. Add the garlic, basil and oregano.
  6. Add the beef mince to the pan with the onions.
  7. Cook the meat off until it is browned.
  8. Use a spoon to break the meat up as it cooks.
  9. Stir in the chopped tomatoes and puree into the meat.
  10. Turn up the heat to bring the liquids up to a boil.
  11. When you have rolling bubbles reduce the heat and keep stirring everything.
  12. When you get to a gentle simmer, put the lid on your pan and let everything cook down for a least an hour.
  13. Stir the sauce now and then to make sure it doesn’t stick or catch on the bottom.
  14. Serve over some coodles with some grated parmesan cheese.

Nutrition

Per Serving: 186 calories; 10.7g fat; 9.3g carbohydrates; 12g protein

Equipment

  • Knife
  • Chopping board
  • Stockpot 
  • Wooden spoon 
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Taco cupcakes

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Are you ok with tacos? 

Possibly the most stupid question I can ask. The answer is always the same: YES!!!! While the traditional build-your-taco approach to dinner never disappoints, sometimes a little more structural integrity is needed to ensure dinner doesn’t distract from those blink-and-you-will-miss-it sporting moments. I had a friend over to watch some UFC recently and needed an easy-to-eat dinner that would allow for uninterrupted viewing of some great fights. This is how I solved the problem. 

What could be better 

Everyone loves cupcakes, and everyone loves tacos. What could be better than combining the two? It isn’t as crazy as it sounds, I promise. These little cupcakes are perfectly portioned, with a crispy case and tasty fillings, and they have the bonus of not having to worry about losing half the filling while you are trying to eat them.

Gluten-free wraps 

I like to use the traditional corn tortilla wraps for my tacos, but this recipe works well with wheat-based wraps and even egg wraps. Egg wraps don’t get crispy, but they do taste amazing. The corn tortillas are less flexible, so you have to be careful when placing them in the cupcake pan. I find slightly warming the wraps before use makes them easier to shape. 

These taco cupcakes are an excellent option for dinner parties, shared lunch at work or just because you want something a little different on the weekend. 

Taco cupcakes recipe 

Taco cupcake ingredients

Ingredients

  • 500g minced beef 
  • 1 onion, finely diced 
  • 2 tbsp. taco seasoning 
  • 12 large corn tortilla discs 
  • 12 small corn tortilla discs 
  • 400g can refried beans 
  • 2 cups cheese, grated  
  • Sour cream 
  • Fresh coriander, chopped

Instructions

Preheat the oven to 160 degrees C/ 375 degrees F. 

In a large, heavy-bottomed frying pan, fry the onion until translucent. 

When the onion has cooked for a few minutes, add the beef to the pan and cook until browned. 

Add the taco seasoning to the meat just before it is completely cooked. 

Remove the pan from the heat and set it aside. 

Take a medium-sized 12-cup muffin pan. In each cup, place one large tortilla disc and press it into shape to create a cup. 

Taco cupcakes filled

In the centre of each tortilla cup, add one teaspoon of refried beans. 

On top of the beans, add a small tortilla disc.  

On top of the small disc, add two tablespoons of the cooked beef. 

Sprinkle each cup with cheese.  

Taco cupcakes topped

Bake for 15 minutes or until the cheese is golden brown. 

Taco cupcakes fresh from the oven

Remove the cupcakes from the oven and top them with a teaspoon of sour cream and chopped fresh coriander.

Taco cupcakes topped with sour cream and coriander

Serve while they are hot.

Taco cupcakes

  • Servings: 12
  • Rating: ★★★★★
  • Print

These little cupcakes are perfectly portioned, have a little crispy case and tasty fillings,



Credit: Cath @ easycleaneats

Ingredients

  • 500g minced beef 
  • 1 onion, finely diced 
  • 2 tbsp. taco seasoning 
  • 12 large corn tortilla discs 
  • 12 small corn tortilla discs 
  • 400g can refried beans 
  • 2 cups cheese, grated  
  • Sour cream 
  • Fresh coriander, chopped. 

Directions

  1. Preheat the oven to 160 degrees C/ 375 degrees F. 
  2. In a large, heavy-bottomed frying pan, fry the onion until translucent. 
  3. When the onion has cooked for a few minutes, add the beef to the pan and cook until browned. 
  4. Add the taco seasoning to the meat just before it is completely cooked. 
  5. Remove the pan from the heat and set it aside. 
  6. Take a medium-sized 12-cup muffin pan. In each cup, place one large tortilla disc and press it into shape to create a cup. 
  7. In the centre of each tortilla cup, add one teaspoon of refried beans. 
  8. On top of the beans, add a small tortilla disc. 
  9. On top of the small disc, add two tablespoons of the cooked beef. 
  10. Sprinkle each cup with cheese.  
  11. Bake for 15 minutes or until the cheese is golden brown. 
  12. Remove the cupcakes from the oven and top them with a teaspoon of sour cream and chopped fresh coriander.
  13. Serve while they are hot.

Nutrition

Per Serving: 276 calories; 10 g fat; 25 g carbohydrates; 20 g protein

Equipment

  • Scales
  • Measuring cups
  • Measuring spoons
  • Frying pan
  • Wooden spoon
  • Knife
  • Chopping board
  • Large round cookie cutter
  • Medium round cookie cutter
  • Muffin pan/ cupcake pan
  • Teaspoon

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Beef and onions

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Slow cooker season

Cards on the table: I hate coming home from a busy day and knowing I have to walk into the kitchen at 7 pm, cook a full meal, and then clean up. Don’t get me wrong; I love cooking. It gives me joy to create a beautiful and healthy. After a 10-hour day at work, an hour commute home, and a heavy workout, cooking is not much joy; it is a chore. I’m usually borderline hangry at the end of a long day, and I want my food as fast as possible. 

This is where having a slow cooker comes into its own. I know that I can walk in and find a meal that is cooked, hot, and ready to serve. That means food is served as soon as I want it, not 30 to 60 minutes later.

Beef and onions on a bed of cauliflower rice
Beef and onions

Putting the slow cooker on the counter

It has been getting a bit cold in the mornings and evenings here in the southern hemisphere, and the cost of salad is going through the roof. Yes, it means winter is upon us. It also means that the slow cooker is coming out of the cupboard and taking up residence on the kitchen counter again. My slow cooker is my favourite kitchen appliance when the weather cools down. To celebrate the slow cooker taking its place on the countertop, I decided to make brisket and onions. 

A little bit of effort, a lot of reward

This slow-cooker meal isn’t a dump-and-go recipe; it requires some prep work, but it is worth the effort. Making a bed of caramelised onions for the brisket to sit on in the slow cooker gives the meat an extra level of flavour that kicks ass and takes names. The bone broth helps to make a rich sauce that can easily be turned into a gravy. If you want to kick things up on the comfort-food front, whisk a tablespoon of tapioca flour into a small amount of the bone broth, then return it to the slow cooker and mix well. I love combining my brisket and onions with cauliflower rice, but it also goes well with mashed sweet potatoes or cauliflower mash. 

Sear in the flavour

I spent some time experimenting with this recipe to create a deeper flavour; I finally landed on the seared meat to make this recipe extra special. The extra step of searing the meat adds a beautiful caramelised flavour to the meat and, more importantly, to the gravy. 

Brisket and onions Recipe

Ingredients

Beef and onions ingredients
Beef and onions ingredients
  • 1 tbsp. olive oil
  • 4 onion, sliced
  • 1.5kg beef roast
  • 6 cloves garlic, minced
  • 2 cups beef bone broth
  • 2 tbsp. Worcestershire sauce
  • 1 tbsp. coconut aminos
  • Salt and pepper

Instructions

slice the onions
slice the onions

In a large frying pan, heat the olive oil over a medium heat.

In a large frying pan, heat the olive oil over a medium heat.
In a large frying pan, heat the olive oil over a medium heat.
Add the sliced onions to the pan and let them cook for about 15 minutes
Add the sliced onions to the pan and let them cook for about 15 minutes
Be sure to stir the onion now and then
Be sure to stir the onion now and then.

Add the onions to the pan and let them cook for about 15 minutes, stirring them now and then.

When the onions are caramelised, spread them on the bottom of your slow cooker.

When the onions are caramelised, spread them out on the bottom of your slow cooker.
When the onions are caramelised, spread them out on the bottom of your slow cooker.

Return the frying pan to the heat.

Season the brisket before searing it in the pan where the onions were cooked.

Season the beef well.
Season the beef well.
Sear the beef in the pan the onions were cooked in.
Sear the beef in the pan the onions were cooked in.

When the meat is browned, place it on top of the onions in the slow cooker.

Sear the beef on all slides.
Sear the beef on all slides.
When the meat is browned all over, place it on top of the onions in the slow cooker.
When the meat is browned all over, place it on top of the onions in the slow cooker.

Put half of the onions on top of the brisket.

Pour the Worcestershire sauce, coconut aminos and broth over the meat.

Pour the Worcestershire sauce, coconut aminos and broth over the meat.
Pour the Worcestershire sauce, coconut aminos and broth over the meat.
Cook the beef on a low heat setting for 6 to 8 hours.
Cook the beef on a low heat setting for 6 to 8 hours.

Cook the brisket on low heat for 6 to 8 hours. 

The meat should pull apart with a fork.

Let the meat rest for 20 minutes before serving.

Use two forks to pull the brisket apart and mix it well with the onions and cooking juices.

Serve on a bed of cauliflower rice.
Serve on a bed of cauliflower rice.

Beef and onions

  • Servings: 10
  • Rating: ★★★★★
  • Print

This slow cooker meal is one of my favourites and delivers so much flavour.



Credit: Cath @ easycleaneats

Ingredients

  • 1 tbsp. olive oil
  • 4 onion, sliced
  • 1.5kg beef brisket
  • 6 cloves garlic, minced
  • 2 cups beef bone broth
  • 2 tbsp. Worcestershire sauce
  • 1 tbsp. coconut aminos
  • Salt and pepper

Directions

  1. In a large frying pan, heat the olive oil over medium heat.
  2. Add the onions to the pan and let them cook for about 15 minutes, stirring them now and then.
  3. When the onions are caramelised, spread them on the bottom of your slow cooker.
  4. Return the frying pan to the heat.
  5. Season the brisket before searing it in the pan where the onions were cooked.
  6. When the meat is browned, place it on top of the onions in the slow cooker.
  7. Put half of the onions on top of the brisket.
  8. Pour the Worcestershire sauce, coconut aminos and broth over the meat.
  9. Cook the brisket on low heat for 6 to 8 hours.
  10. The meat should pull apart with a fork.
  11. Let the meat rest for 20 minutes before serving.
  12. Use two forks to pull the brisket apart and mix it well with the onions and cooking juices.
  13. Serve on a bed of cauliflower rice.

Nutrition

Per Serving: 259 calories; 8 g fat; 6 g carbohydrates; 38 g protein

Equipment

  • Knife
  • Chopping board
  • Measuring jug
  • Measuring spoons
  • Frying pan
  • Wooden spoon
  • Tongs
  • Whisk

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Italian roast chicken

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Something fancy

It’s been a busy few weeks; I’ve been keeping my meals simple and relying on freezer staples while operating in survival mode. I have a little bit of breathing room now and an intense craving for something fancier for dinner.

Italian roast chicken tray

Fancy but easily

In my book, fancy doesn’t have to mean spending hours in the kitchen boiling to death over a hot stove. This recipe delivers a very fancy meal with minimal effort; it is all cooked on a single tray, which makes it perfect.

The roasted garlic is the star of this meal for me. The bed of garlic under the chicken means you get great flavour throughout the meat, while the roast garlic cloves have a deep, rich flavour that complements the rest of the dish.

The quick prep and hands-off cooking mean you can get on with other things and come back to a perfectly roasted chicken that can satisfy any desire for a fancy dinner. 

Dinner ready without effort

While living in survival mode, I try to make life easier for myself by multitasking so that life admin and essential tasks don’t take away from much-needed rest and relaxation. In the spirit of multitasking, I combined a trip home from the office with a pit stop at the supermarket to get everything I needed for my fancy dinner and did the prep (putting everything on a tray) while I waited for the kettle to boil. Knowing I would be ready for dinner after my workout, I smashed dinner in the oven before heading downstairs to throw around some weights. By the time I finished my workout, the chicken was ready for the foil and baking paper to be removed, and there was plenty of time for me to shower before sitting down to a flavourful, filling and fancy dinner.

Italian roast chicken recipe

Italian roast chicken ingredients

Ingredients 

  • 2 large tomatoes thickly sliced
  • 250g cherry tomatoes
  • 1 red onion thinly sliced
  • 1 garlic bulb peeled and bruised
  • 1/3 cup flat-leaf parsley chopped
  • 1/3 cup red wine vinegar
  • 1/4 cup olive oil
  • 3 sprigs rosemary
  • 1.6 kg chicken
Large chicken

Take a large baking tray.

Take a large baking tray.
Take a large baking tray.

Place one garlic bulb on the baking tray.

Place one garlic bulb on the baking tray.
Place one garlic bulb on the baking tray.

Lay the chicken on top of the garlic.

Lay the chicken on top of the garlic.
Lay the chicken on top of the garlic.

Spread out the onion next to the chicken.

Spread out the onion next to the chicken.
Spread out the onion next to the chicken.

Add the remaining garlic bulbs on top of the onions.

Add the remaining garlic bulbs on top of the onions.
Add the remaining garlic bulbs on top of the onions.

Add the tomatoes on top of the garlic.

Add the tomatoes on top of the garlic.
Add the tomatoes on top of the garlic.

Drizzle the vinegar and olive oil over the chicken and vegetables.

Drizzle the vinegar and olive oil over the chicken and vegetables.
Drizzle the vinegar and olive oil over the chicken and vegetables.

Place the rosemary sprigs on top of the chicken and the vegetables.

Cover the baking tray with baking paper.

Cover the baking tray with baking paper.
Cover the baking tray with baking paper.

Cover the baking paper with foil.

Cover the baking paper with foil.
Cover the baking paper with foil.

Bake for 1 hour.

Check the chicken to make sure the meat is cooked and the juices are running clear before removing the baking paper and foil, this will depend on the size of the chicken.

Check the chicken to make sure the meat is cooked and the juices are running clear
Check the chicken to make sure the meat is cooked and the juices are running clear

Return the chicken to the oven uncovered for another 20 minutes or until the skin is golden brown.

Return the chicken to the oven uncovered for another 20 minutes
Return the chicken to the oven uncovered for another 20 minutes

Slice the chicken, squeeze out the garlic and serve while hot.

Slice the chicken, squeeze out the garlic and serve while hot.
Slice the chicken, squeeze out the garlic and serve while hot.

Italian roast chicken

  • Servings: 6
  • Rating: ★★★★★
  • Print

This one tray meal a great option for busy week nights or an action packed weekend.



Credit: Cath @ easycleaneats

Ingredients

  • 2 tomatoes thickly sliced
  • 250g cherry tomatoes
  • 1 red onion thinly sliced
  • 1 garlic bulb peeled and bruised
  • 1/3 cup flat leaf parsley chopped
  • 1/3 cup red wine vinegar
  • 1/4 cup olive oil
  • 3 sprigs rosemary
  • 1.6 kg chicken

Directions

  1. Preheat the oven to 200 degrees C/ 400 degrees F.  
  2. Take a large baking tray.
  3. Place one garlic bulb on the baking tray.
  4. Lay the chicken on top of the garlic.
  5. Spread out the onion next to the chicken.
  6. Add the remaining garlic bulbs on top of the onions.
  7. Add the tomatoes on top of the garlic.
  8. Drizzle the vinegar and olive oil over the chicken and vegetables.
  9. Place the rosemary sprigs on top of the chicken and the vegetables.
  10. Cover the baking tray with baking paper.
  11. Cover the baking paper with foil.
  12. Bake for 1 hour.
  13. Check the chicken to make sure the meat is cooked and the juices are running clear before removing the baking paper and foil, this will depend on the size of the chicken.
  14. Return the chicken to the oven uncovered for another 20 minutes or until the skin is golden brown.
  15. Slice the chicken, squeeze out the garlic and serve while hot.

Nutrition

Per Serving: 349 calories; 14 g fat; 9 g carbohydrates; 53 g protein

Equipment

  • Roasting tin
  • Baking paper 
  • Aluminium foil
  • Measuring cups
  • Scales 

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Chicken Caesar salad

Leave a comment

Master the basics

Eating clean gets a lot easier once you have mastered a few essential recipes. This recipe is basic; not like basic unicorn basic, more like beard and flannel basic. Back to the point (which isn’t Unstable unicorns), having basic skills and recipes in your arsenal means you will never be left with only Uber Eats as your weeknight options. Once you master this recipe, the possibilities are endless.

Always make friends with salad

In my book, salad is something to get excited about; it is an amazingly fresh meal full of endless possibilities, not limp lettuce, sad dressing and soggy tomatoes. I’m one of those strange people who could happily eat salad for every meal. There was a time when proposing a salad for dinner would lead to groans, but not anymore. I can eat salad as much as I like and make it a star attraction on my plate.

Protein maxed classic

I try my best to pack in protein at every meal, which isn’t always easy with a salad. I love a good Caesar and think adding some chicken is a great way to boost protein without taking away from the salad’s flavour. This is my take on the classic Caesar salad. It is portioned for one person, but can easily be increased to feed more people. If you are using this recipe for meal prep, make the salad and keep the dressing on the side to add just before eating. This will prevent the salad from becoming soggy.

Chicken Caesar salad recipe

Ingredients

  • 200g chicken breast, cooked
  • 1 egg, hard-boiled
  • 2 pieces streaky bacon, cooked
  • 100g cos lettuce leaves, chopped into 4 pieces
  • Shaved parmesan cheese
  • 2 tbsp. Caesar salad dressing
  • Rating: ★★★★★
  • Print

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Credit: Cath @ easycleaneats

Ingredients

  • 200g chicken breast, cooked
  • 1 egg, hard-boiled
  • 2 pieces streaky bacon, cooked
  • 100g cos lettuce leaves, chopped into 4 pieces
  • Shaved parmesan cheese
  • 2 tbsp. Caesar salad dressing
  • 2 anchovy fillets – optional

Directions

  1. Place the cos lettuce into a bowl or onto a platter.
  2. Slice the egg, chicken and bacon and layer them on top of the lettuce.
  3. Drizzle the Caesar dressing over the top.
  4. Mix gently to cover the cos
  5. Add the shaved parmesan cheese and anchovies before serving.

Nutrition

Per Serving: 244 calories; 10.5 g fat; 3.3 g carbohydrates; 30.3 g protein

Equipment

  • Knife
  • Chopping board
  • Mixing bowl or platter 
  • Scales

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Broccoli chicken salad

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Trying to meet everyone’s needs

For years, I spent a lot of time trying to make everyone happy with the meals I put on the table, but it was never easy. For many years, I had to work around a very limited list of foods that everyone would eat, and then there were the silly requirements, like not wanting cold food unless it had a sauce on it, or anything with any spice at all. For a long time, I would spend hours in the kitchen making multiple meals to keep everyone happy; it was exhausting. 

Broccoli breakthrough

After many years of trial and error, there was a breakthrough in broccoli. When my youngest stepson finally decided that he liked broccoli (or baby trees, as he called them) and would eat it without making faces or complaining, I took full advantage. How many recipes can you develop with broccoli, you may ask? The answer is a lot. This salad was one of the first recipes I managed to get everyone to eat and enjoy so much that they asked for it again. I know, right? Hard to believe.

Making things I love

While this recipe was born from trying to make everyone else happy, it is actually one that makes me happy. Now that I am making meals for one, I try to make ones I can happily eat for a few days without getting bored. I’ve been spending my Saturday mornings doing meal prep, and this recipe has been in my rotation over the last few weeks. I can make a big bowl, and it does me for lunch and dinners for a few days and never gets old.

Broccoli chicken salad recipe

Ingredients

Broccoli chicken salad ingredients - chicken breast, broccoli, red onion, bacon, sunflower seeds, raisins, easy mayo and coconut vinegar
Broccoli chicken salad ingredients
  • 1 1/2 cups chicken breast, cooked and cubed
  • 1 1/2 cups broccoli florets, steamed
  • 1/4 cup red onion, chopped
  • 2 tbsp. sunflower seeds
  • 2 tbsp. raisins
  • 2 rashers bacon, cooked and crumbled
  • 1/3 cup easy mayo
  • 1 tbsp. coconut vinegar
Broccoli chicken salad
Broccoli chicken salad
Broccoli chicken salad
Broccoli chicken salad

Broccoli chicken salad 

  • Servings: 8
  • Rating: ★★★★★
  • Print

A fresh salad that is full of flavour and texture



Credit: Cath @ easycleaneats

Ingredients

  • 1 1/2 cups chicken breast, cooked and cubed
  • 1 1/2 cups broccoli florets, steamed
  • 1/4 cup red onion, chopped
  • 2 tbsp. sunflower seeds
  • 2 tbsp. raisins
  • 2 rashers bacon, cooked and crumbled
  • 1/3 cup easy mayo
  • 1 tbsp. coconut vinegar

Directions

  1. Instructions
  2. In a bowl, combine all of the ingredients and make sure that everything is well coated.

Nutrition

Per Serving: 375 calories; 18 g fat; 7 g carbohydrates; 43 g protein

Equipment

  • Knife
  • Chopping board
  • Mixing bowl
  • Spoon
  • Measuring cups
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

BLT salad in a jar

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Awesome in a jar

I live for easy meals, and this salad is one of the easiest things to make. It’s so tasty that it’s ridiculous.

Bacon, lettuce and tomato in a jar with a simple dressing. I love this salad as a take-to-work lunch option. On the rare occasion I have bacon left over from breakfast, I use it for this. Bonus points for a plastic-free meal when you use a big glass jar. 

I bought a larger-than-normal pack of bacon at the supermarket last week and wanted to use as much as possible before I had to think about putting it in the freezer. This is how I decided to use it. 

Bacon makes everything better

I firmly believe that bacon can make anything better, and having it for lunch can turn a bad day around. I made the most of my large pack of bacon by making this salad to see me through what promised to be a challenging week at work that would require something to perk me up at lunchtime. Suddenly, my horror week at work now has small breaks that include bacon-based happiness and a weekend with the promise of eggs fried in bacon fat. Seriously, what more can a girl ask for? 

While I would like to live on bacon alone, my macros require more protein than bacon can provide in a single sitting. For an extra protein portion, I like to add half a chicken breast to my salad. This recipe is portioned for two servings, so you can enjoy bacon two days in a row.

BLT salad in a jar recipe

Ingredients

BLT salad in a jar ingredients
  • 4 slices bacon, cooked and crumbled
  • 2 tomatoes, diced
  • 2 cups cos lettuce
  • 2 cups iceberg lettuce
  • 1/4 cup easy mayo
  • 2 tbsp. milk
  • 2 tbsp. sour cream
  • Salt and pepper
Make the dressing and put some at the bottom of the jar
Make the dressing and put some in the bottom of the jar
Add the bacon to the jar
Add the bacon to the jar
Add the tomato to the jar
Next add the tomato
Finally add the lettuce to the jar
Finally add the lettuce to the jar
Shake and serve salad.
Salad ready for a shake and serve

BLT salad in a jar 

  • Servings: 2
  • Rating: ★★★★★
  • Print

This easy salad is a great lunchtime and simple to make ahead



Credit: Cath @ easycleaneats

Ingredients

Directions

  1. At the bottom of a jar, mix the mayo, milk, sour cream, salt, and pepper.
  2. Add the bacon to the jar, followed by the spring onions, tomatoes, iceberg lettuce, and cos lettuce.
  3. Close the jar and store it in the fridge.
  4. Before opening it to eat, shake the jar to coat all the ingredients in the dressing.
  5. If you are fancier than I am, you can tip the jar into a bowl; you may need to scrape the dressing.

Nutrition

Per Serving: 239 calories; 20 g fat; 11 g carbohydrates; 8 g protein

Equipment

  • Mason jar
  • Fork or whisk
  • Knife
  • Chopping board
  • Measuring cups
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Cauliflower rice

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Alternative to rice 

A huge challenge I faced when transitioning away from pasta and rice was finding something to pair with yummy sauces and curries. Paleo gave us the grateness, sorry, I meant the greatness of cauliflower rice. 

I’ve found some cool things to do with it over the years, but the base recipe is the starting point for inventions.  

Cauliflower rice

Easy to make with the right tools 

Cauliflower rice is simple to make when the ingredients are prepared, but the preparation can take some time. I spent a year grating all of my cauliflowers by hand before moving over to a food processor and away from the weekly skin grafts to my fingers. I was becoming concerned that my family would develop a liking for long pig in their food. A food processor with a grating attachment is a must if you plan to switch from real rice. You can process four cauliflower heads in the time it takes to grate one by hand. To make rice, I like to use the smaller grating attachment to get a fine texture.

Buy in bulk 

If you’re transitioning away from rice and pasta, consider keeping cauliflower rice on hand. You can freeze cauliflower if it is raw or cooked. That means you can make the most of cauliflower when it is in season and cheap. I like to buy in bulk, grate, portion and freeze. That way, you can pull a bag or tub of cauliflower rice from the freezer and cook it up when you need it. 

Cauliflower rice recipe 

Cauliflower rice ingredients
Cauliflower rice ingredients

Ingredients

  • 1 head cauliflower finely grated 
  • 1/2 onion finely minced 
  • 2 garlic cloves finely minced 
  • 1 tbsp. coconut oil 

Instructions

Break the cauliflower into large florets.

Use a food processor with a fine grating attachment to grate cauliflower.

If you don’t have a food processor, you can grate the cauliflower by hand.

Finely chop the onion.

When all of the cauliflower is grated, transfer it to a mixing bowl.

Take a large frying pan and place it over medium heat, then melt some coconut oil.

Add some oil to a frying pan.

Add the onion to the frying pan.

Cook the onion until it is softened.

Add the cauliflower to the frying pan.

Add the cauliflower rice
Cook the cauliflower for 5 minutes

Cook the cauliflower and onion for 5 minutes.

Keep the rice moving in the pan.

Keep the cauliflower moving in the pan; you don’t want it to colour.

When the cauliflower has softened, it is ready to serve.

Serve hot or cold.

Cauliflower rice ready to eat

You can freeze the cauliflower rice to use anytime you need it.

Put the extra cauliflower rice in the freezer

Cauliflower rice

  • Servings: 4
  • Rating: ★★★★★
  • Print

This easy to make alternative to rice is a must know recipe for clean eating, paleo, primal and keto diets.



Credit: Cath @ easycleaneats

Ingredients

  • 1 head cauliflower grated
  • 1/2 onion, finely minced
  • 1 tbsp. coconut oil
  • 1 garlic clove minced (optional)

Directions

  1. Break the cauliflower into large florets.
  2. Use a food processor with a fine grating attachment to grate cauliflower.
  3. If you don’t have a food processor you can grate the cauliflower by hand.
  4. Finely chop the onion.
  5. When all of the cauliflower is grated transfer it to a mixing bowl.
  6. Take a large frying pan over a medium heat and melt some coconut oil.
  7. Add the onion to the frying pan.
  8. Cook the onion until it is softened.
  9. Add the cauliflower to the frying pan.
  10. Cook the cauliflower and onion for 5 minutes.
  11. Keep the cauliflower moving in the pan, you don’t want it to colour.
  12. When the cauliflower has softened it is ready to serve.
  13. Serve hot or cold.
  14. You can freeze the cauliflower rice to use anytime you need it.

Nutrition

Per Serving: 54 calories; 0 g fat; 12 g carbohydrates; 3 g protein

Equipment

  • Knife 
  • Chopping board 
  • Food processor with the grating attachment 
  • Or grater 
  • Mixing bowl
  • Frying pan 
  • Wooden spoon 
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.