Recipe: Chicken Tray Bake
Introduction
This recipe for chicken tray bake is a delicious and easy-to-make meal that’s perfect for any day of the week. It’s a one-pan dish that’s full of flavor and nutrition, making it a great option for busy families or anyone who wants to enjoy a healthy and tasty dinner without too much fuss.Ingredients
To make this chicken tray bake, you will need the following ingredients:- 4 boneless, skinless chicken breasts
- 1 red onion, sliced
- 2 bell peppers, sliced
- 1 zucchini, sliced
- 1 eggplant, sliced
- 1/4 cup olive oil
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 lemon, sliced
Instructions
Here’s how to make this delicious chicken tray bake:- Preheat your oven to 400°F (200°C).
- In a large bowl, mix together the olive oil, oregano, garlic powder, paprika, salt, and black pepper.
- Add the chicken breasts to the bowl and toss to coat them evenly with the seasoning.
- Place the chicken breasts in a large baking dish.
- Add the sliced vegetables to the bowl with the leftover seasoning and toss to coat them evenly.
- Arrange the vegetables around the chicken in the baking dish.
- Top the chicken and vegetables with the lemon slices.
- Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.
- Remove from the oven and serve hot.
Nutrition
This chicken tray bake is a healthy and nutritious meal that’s packed with protein and vitamins. Here’s the nutritional information for one serving:- Calories: 320
- Protein: 35g
- Carbohydrates: 14g
- Fiber: 5g
- Sugar: 7g
- Fat: 14g
- Saturated Fat: 2g
- Cholesterol: 96mg
- Sodium: 454mg
- Potassium: 1097mg
- Vitamin A: 45% RDA
- Vitamin C: 201% RDA
- Calcium: 5% RDA
- Iron: 12% RDA
Tips and Variations
Here are some tips and variations you can try when making this chicken tray bake:- Use any vegetables you like in this recipe. Broccoli, carrots, and sweet potatoes are all great options.
- Try adding different herbs and spices to the seasoning mix, such as thyme, rosemary, or cumin.
- If you want to make this dish even more filling, you can add some cooked rice or quinoa to the baking dish before baking.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- This recipe can easily be doubled or tripled to feed a crowd.
Cooking Tips
Here are some helpful tips to keep in mind when making this chicken tray bake:- Make sure to slice your vegetables evenly so that they cook at the same rate.
- You can use chicken thighs instead of chicken breasts if you prefer.
- For extra flavor, you can marinate the chicken in the seasoning mix for a few hours before baking.
- Don’t overcrowd the baking dish, or the vegetables may not cook properly.
- Make sure the chicken is fully cooked before serving. You can check this by using a meat thermometer to ensure the internal temperature reaches 165°F (75°C).