ZINGY CHICKEN TRAY BAKE

Zingy Chicken Tray Bake: A Flavorful Slimming World Favorite

The Zingy Chicken Tray Bake is a delightful and easy-to-make dish that has become a staple in our house. It’s versatile, allowing you to substitute the vegetables based on what you have on hand. This dish serves four people and is only 1/2 syn per serving, making it an excellent choice for those following the Slimming World plan. Here’s an in-depth guide to making this delicious and nutritious meal, perfect for any day of the week.

Ingredients:

To start, you’ll need the following ingredients:

• 1 red onion, cut into large wedges: Red onions add a slightly sweet and sharp flavor, enhancing the overall taste of the dish.
• 1 butternut squash, peeled, deseeded, and cut into chunks: Butternut squash brings a subtle sweetness and a creamy texture when roasted.
• 1 red pepper, deseeded and cut into chunks: Red peppers add color and a mild sweetness.
• 1 yellow pepper, deseeded and cut into chunks: Yellow peppers contribute a bright hue and a slightly tangy flavor.
• 1 large courgette, trimmed, halved lengthways, and cut into chunks: Courgettes (zucchini) provide a mild flavor and tender texture.
• 3 large garlic cloves, unpeeled: Roasting garlic cloves in their skins mellows their flavor, making them sweet and creamy.
• Low-calorie cooking spray: This helps to keep the dish low in calories while ensuring the vegetables and chicken don’t stick to the roasting tray.
• 8 skinless and boneless chicken thighs, all visible fat removed: Chicken thighs are flavorful and juicy, making them perfect for roasting.
• 1 tablespoon all-purpose seasoning: This adds a burst of flavor to the chicken.
• 1 lemon: Both the zest and juice are used to add a fresh, tangy flavor.
• 2 level teaspoons wholegrain mustard: Mustard adds a tangy, slightly spicy flavor that complements the other ingredients.

Method:

Follow these steps to create a delicious and healthy roasted chicken and vegetable dish:

Step 1: Preheat the Oven

Begin by preheating your oven to 220°C (200°C for fan ovens) or gas mark 7. A hot oven is essential for roasting the vegetables and chicken to perfection, giving them a nice, caramelized exterior while keeping the inside tender and juicy.

Step 2: Prepare the Chicken

While the oven is heating, prepare the chicken thighs. Coat them in the all-purpose seasoning, ensuring that each piece is evenly covered. This step infuses the chicken with flavor, making every bite delicious.

Step 3: Prepare the Vegetables

Next, prepare the vegetables. Place the red onion wedges, butternut squash chunks, red and yellow pepper chunks, and courgette pieces in a large roasting tray. Season the vegetables with salt and pepper to taste. Add the unpeeled garlic cloves to the tray.

Spray the vegetables generously with low-calorie cooking spray. This helps them roast evenly and develop a lovely caramelized exterior without adding extra calories.

Step 4: Roast the Chicken and Vegetables

Place the seasoned chicken thighs on top of the vegetables in the roasting tray. The juices from the chicken will drip down and flavor the vegetables as they cook. Roast the chicken and vegetables in the preheated oven for 25 minutes.

Step 5: Prepare the Garlic Mixture

After 25 minutes, remove the roasting tray from the oven. Carefully remove the garlic cloves from the tray. They will be hot, so handle them with caution. Pop the garlic flesh out of their papery skins and place it in a small bowl. Mash the roasted garlic with a fork until it forms a smooth paste.

Add the lemon zest, lemon juice, and wholegrain mustard to the mashed garlic. Mix well to combine. This mixture will add a zesty, tangy flavor to the dish, enhancing the taste of both the chicken and vegetables.

Step 6: Finish Roasting

Spoon the garlic, lemon, and mustard mixture over the chicken and vegetables in the roasting tray. Make sure to coat everything evenly. Return the tray to the oven and roast for an additional 10 minutes. This step allows the flavors to meld together and the chicken to finish cooking.

Step 7: Check for Doneness

After the additional 10 minutes of roasting, check to ensure that the chicken is thoroughly cooked. The internal temperature of the chicken should reach 75°C (165°F). The vegetables should be tender and slightly caramelized around the edges.

Step 8: Serve and Enjoy

Once the chicken is fully cooked, remove the tray from the oven. Serve the hot roasted chicken and vegetables with a side of rice and additional vegetables if desired. The rice helps to soak up the delicious juices from the chicken and vegetables, making each bite flavorful and satisfying.

Health Benefits:

This Zingy Chicken Tray Bake offers several health benefits, making it a great addition to your Slimming World meal plan:

1. Lean Protein: Chicken thighs provide a good amount of protein, which is essential for muscle repair and growth. Removing the skin and visible fat helps to keep the dish lean and healthy.
2. Low in Syns: This dish is only 1/2 syn per serving, making it a great choice for those following the Slimming World plan. The use of low-calorie cooking spray and seasoning ensures that the meal remains healthy and flavorful without adding extra calories.
3. Rich in Nutrients: The variety of vegetables in this dish provides a wide range of vitamins, minerals, and antioxidants. These nutrients support immune function, improve digestion, and promote overall well-being.
4. Healthy Cooking Methods: Roasting the chicken and vegetables helps to preserve their nutrients while enhancing their natural flavors. This cooking method also minimizes the use of added fats, keeping the dish light and healthy.

Customization Ideas:

One of the best things about this Zingy Chicken Tray Bake is its versatility. Here are some ideas to customize the recipe and keep your meals exciting:

1. Different Vegetables: Feel free to substitute the vegetables based on what you have on hand. Other great options include carrots, sweet potatoes, broccoli, or Brussels sprouts. Just ensure that the vegetables are cut into similar-sized pieces for even cooking.
2. Herbs and Spices: Experiment with different herbs and spices to add variety to the dish. Fresh herbs like thyme, rosemary, or parsley can be added to the vegetable mix before roasting. You can also try different seasoning blends for the chicken, such as Italian seasoning or Cajun spice.
3. Additional Toppings: For extra flavor and texture, consider adding toppings like chopped fresh herbs, a sprinkle of Parmesan cheese, or a handful of toasted nuts or seeds just before serving.
4. Side Dishes: While rice is a great accompaniment, you can also serve the roasted chicken and vegetables with other side dishes like quinoa, couscous, or a fresh green salad.

Conclusion:

This Zingy Chicken Tray Bake is a fantastic option for a healthy and delicious meal that fits perfectly into your Slimming World plan. It’s easy to make, versatile, and packed with flavor and nutrients. By following these simple steps and incorporating your favorite ingredients, you can create a meal that’s sure to become a staple in your household. Whether you’re cooking for yourself or sharing with family and friends, this dish is sure to impress. So gather your ingredients, preheat the oven, and enjoy a delightful Zingy Chicken Tray Bake tonight!