Get on with other things while you leave this all – in – one supper to cook in the oven, onions are fantastic, not just for packing in flavour, but also for gut – friendly fibres that aid digestion by promoting the growth of beneficial gut bacteria.

This easy to prepare traybake is so versatile that any of the tasty and colourful ingredients can be swapped if you prefer, a great dinner to achieve 3 of your 5 a day.

Serves 2

2 red onions, slices into rings

1 large red pepper, deseeded and chopped in 3cm pieces

300g potatoes, cut into 3cm chunks

Low – calorie cooking spray

6 boneless skinless chicken thighs

1 lime, zested and juiced

1tsp lazy garlic

1tsp smoked paprika

1tsp dried thyme

2 tbs soft fresh thyme leaves

Salt and pepper

1 vegetable stock cube

200g tender stem broccoli (long stem) stems cut into lengths if very thick

Method

Heat the oven to 200c, gas 6, 400f

Spray a large oven proof roasting tray with low – calorie cooking spray, put the onions, pepper, potatoes in roasting tin and toss everything together. Roast for 15 minutes.

Meanwhile rub the chicken with the lime zest, garlic, paprika and dried thyme. Take the veg from the oven, stir, then nestle the chicken thighs among the veg, covering them with some of the onions so they do not dry out. Roast for 40 minutes.

As you approach the end of the cooking time, mix 200ml boiling water with the stock cube, take the roasting tin from the oven, add the broccoli and pour over the hot stock and lime juice.

Return to the oven for 10 minutes until the broccoli is just tender.