Low Syn Chicken, Potato, Vegetable Tray Bake
Main Dishes
Ingredients
650g (22.9oz) (approx 6 thighs) of chicken thighs (skin and visible fat removed)
650g (22.9oz) of baby potatoes (I used yellow baby potatoes), halved
300g (10.5oz) of zucchini (courgette), halved lengthways and sliced
25og (9oz) of butternut squash, chopped
1 red pepper, chopped
1 medium red onion, chopped
1 clove of garlic, crushed
1 tbs of sweet paprika
1/2 tsp of onion powder
1/2 tsp of garlic powder
pinch of cayenne pepper
salt and black pepper
1/2 tbs of balsamic vinegar
1 tbs of maple syrup - 2 syns
1 cup (240ml) of chicken stock
spray oil
Directions
Preheat oven to 220c/425f (gas mark 7)
Place potatoes in a saucepan, cover with water, bring to a boil, turn off heat, leave for 5 mins, then drain.
Slice each chicken in half and add to a bowl. Add the garlic clove, paprika, cayenne, garlic powder, onion powder, balsamic vinegar, maple syrup and salt and black pepper and mix well to coat.
Add the potatoes, red pepper, onion, zucchini and butternut squash to a large baking tray in one even layer.
Top with the chicken and then pour over the top with the chicken stock.
Spray with the spray oil.
Place in the oven and bake for 45 mins, take out half way through cooking to baste with the stock/sauce.
The traybake is ready when the potatoes are a lovely golden colour and the chicken is caramelized on the edges.
Enjoy as is, or serve with some additional sides.
Nutrition
Calories 339
Total Fat 6.6 g 10%
Saturated Fat 1.7 g 9%
Sodium 153 mg 6%
Total Carbohydrates 32.5 g 11%
Dietary Fiber 10.5 g 42%
Sugars 9.8 g
Protein 37.1 g 74%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.