One Pan Chicken and Vegetables (Low Fat)

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I LOVE cooking traybakes – throw everything into a roasting dish, bung in the oven and ding it’s all done…and only one pan to wash up as well – it’s all good! This recipe keeps things healthy, coming in at around 350 calories per serving.

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I used chicken on the bone for this recipe (the cut of chicken I used is the drumstick still attached to the thigh) as it has more flavour than plain chicken breasts, but if you’re the sort that can’t stand their meat on bones, then substitute for chicken breasts instead. You may not have to cook for so long as they will cook quicker than chicken on the bone.

Whichever you decide, remove the skin ( It is quite easy to slip a knife under the skin and pull away from the meat.) and as much visible fat that you can. And of course, make sure your chicken is cooked through.

Use a roasting pan/oven-proof dish that will hold everything comfortably without having to pile too much on top of each other and spray with a few squirts of oil spray to stop everything from sticking to the bottom of the dish. Place the chicken inside the pan.

The vegetables need to be prepared – peeling and quartering red onions, deseeding and cutting peppers into chunks and peeling and cutting sweet potato into wedges. I used big field mushrooms which I cut into thick slices, but you can use button mushrooms too which need no prep.

Place the prepared veg around the chicken pieces. You will notice that my peppers are whole – that’s because I buy mini peppers in a packet as it works out cheaper!

Keeping the skins on the garlic cloves protects them from getting burnt in the oven and gives them a lovely sweetness when popped out of their protective layer :)

Tuck everything in where you can!

Place some sprigs of rosemary on and around the chicken and vegetables and then sprinkle with dried thyme. If you have fresh, you could use that instead (and vice versa for the rosemary)

I have rosemary growing in my garden and it is my herb of choices – I don’t have thyme growing which is why I used dried ;)

Spritz with FryLight (one-cal oil spray) and squeeze over some lemon juice for added flavour and add a splash of water to help steam everything.

Place in a 200C oven and cook for 30 – 40 minutes until the vegetables are soft and starting to char and the chicken is cooked through. Test the chicken by inserting a knife or skewer into the thickest part and if the juices run clear it is cooked.

Throw the rosemary stalks away, pop the garlic out of their skins and divide between four plates.

I think that this is plenty for a filling meal, but you could add some steamed vegetables if you wish.

Enjoy!

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Chicken & Vegetable Tray Bake

Yield: 4

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Ingredients

• 4 chicken legs and thigh pieces*
• 2 red onions, peeled and quartered
• 2 red bell peppers, deseeded and cut into chunks
• 2 yellow bell peppers, deseeded and cut into chunks
• 200g sweet potato, peeled and cut into wedges
• 100g new potatoes
• 400g mushrooms
• 8 unpeeled garlic cloves
• few sprigs of fresh rosemary
• 2 tsps dried thyme
• one-calorie spray oil
• juice of 2 lemons
• freshly ground black pepper

Instructions

1. Preheat the oven to 200C
2. Remove the skin from the chicken pieces.
3. Place chicken into a roasting dish, which has been sprayed with some one-cal oil spray
4. Add the vegetables around the chicken.
5. Add the garlic cloves and rosemary sprigs, tucking them into any gaps.
6. Spray everything lightly with the oil spray.
7. Sprinkle over the dried thyme and lemon juice and twist over some black pepper.
8. Add a splash of water to prevent sticking.
9. Place the pan in the oven and cook for 30 - 40 minutes, turning the chicken and vegetables from time to time.
10. When the chicken is cooked (the juices run clear) remove from the oven. Discard the rosemary sprigs and squeeze out the garlic from their skins.
11. Divide between four plates and serve.

Notes

• *You can use skinless chicken breasts if you prefer.
• If you are following Slimming World, this recipe is FREE when Food Optimising.

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