By adding vitamins, minerals, and antioxidants, vegetables help balance the dish and offset some negative effects of eating a lot of meat, including an increased risk of cardiovascular disease. An added benefit of baking meat with vegetables in the oven is that it reduces the effort needed to prepare a multi-component meal: just prep the ingredients and tenderize the meat, and the oven will do the rest in about half an hour. The number of ingredients can be adjusted to your taste.
Ingredients: chicken fillet or veal; bell pepper; tomatoes; onion; hard cheese (sharp); oil (for greasing the baking sheet); homemade mayonnaise; salt and spices (to taste).
Preparation
Cut the meat into portion-sized pieces, tenderize them, and place them on a greased baking sheet. Season with salt, pepper, and any spices you like.
Slice the bell pepper, tomatoes, and onion into rings and layer them on top of the meat (you can marinate the onion in lemon juice with sugar beforehand).
Grate the cheese on a coarse grater and sprinkle it over the vegetables. Spread homemade mayonnaise on top.
Bake the dish in a preheated oven at 200°C (392°F) for about 30 minutes, until a golden crust forms.
Life Hack
- To make this dish in a roasting sleeve, mix the ingredients with spices and oil, place them in a baking sleeve (you can also add a little water), tie it off at both ends, poke it with a toothpick to let steam escape, and bake in a preheated oven at 180–200°C (356–392°F) until the meat is cooked through (40–60 minutes). At the end, carefully cut open the sleeve and expose the top to create a crispy crust; you can sprinkle grated cheese on the dish at this stage.
- To tenderize the meat, use acidic marinades: marinate the veal or chicken in tomato sauce or in lemon or pomegranate juice before baking. For extra vitamin C, serve the meat with fresh greens or a berry purée.
