Chicken Tray Bake

Tray bakes are one of my favourite solutions when I need to get dinner on the table with a minimum of time and fuss. They require little preparation; you can use whatever combination of vegetables you fancy - or have in your fridge and they cook in 30 minutes. The version on the highest rotation in my kitchen is a satisfying blend of satiating chicken and creamy and salty feta with red capsicum, red onion and olives.

Basic Ingredients

For me, the three elements of a good tray bake are chicken, vegetables and seasoning. Over the years, I have used a variety of vegetables, swapped feta for halloumi and alternated between fresh herbs and seasoning mix. I have found that tray bakes are a great way to use up fresh herbs before they spoil, but I will always still use a base of dried herbs seasoning. Originally, my go-to combination was dried oregano, crushed garlic and olive oil. Since I discovered Mingle Seasoning, my staple is their Greek Seasoning.

Bringing a tray bake together on a busy midweek night is fast and effortless. Typically, I will add the chicken to a large bowl, mix in olive oil and seasoning, and then lay the chicken on a silicone mat covered baking tray (for easy cleanup!). Then, to the same bowl, I add the chopped-up vegetables and cheese, drizzle in more olive oil and seasoning, and stir carefully to ensure everything is coated. This is then added to the tray with the chicken, and it goes into a moderately hot oven for 30 minutes or until the chicken is cooked but not dry. If you have a cooking thermometer, you are looking for an internal temperature of 75C. Bring the tray out of the oven and dinner is ready.

The Chicken

My favourite chicken to use in a tray bake is fillets with the skin on, with the skin helping to keep the meat moist. If you use skin-on fillets, adding a little extra salt to the top of the skin, ensuring they are not covered during baking and increasing the oven temperature for the last 10 minutes will result in delicious crispy skin.

Season Chicken

Add the seasoning to the chicken fillets. Rub in with the olive oil to ensure well covered.

The Vegetables

The combination of vegetables is only limited by your taste and what is in your fridge. Capsicum, onion, Roma tomatoes, broccoli, carrot, pumpkin and chat potatoes all work very well. I have even added in brussel sprouts with success. Quartered lemons make an excellent addition, too, for that extra Greek element. The trick with whatever vegetables you use is to have them cut to a similar size so they are evenly cooked. If you are using tomatoes, go for the Roma variety; they have less liquid, resulting in beautifully baked and not sludgy tomatoes.

The Cheese

Feta has always been my go to cheese for a tray bake. I love the salty flavour and caramelised crust it brings. On occasion when I don't have any feta in the fridge, I have found halloumi works just as well.

Season vegetables and cheese

Season the vegetables and cheese and rub through with olive oil to ensure all coated, being careful to not break up the feta.

Add ingredients to an oven tray

If you are using chicken breasts with skin on, it is important you do not cover the skin, otherwise it will not cook well. Sometimes I scatter the ingredients randomly, as below, other times I lay the chicken out in a row and the vegetables next to them, as above. This works well in my new oven, where the heat tends to run hotter at the front.

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Chicken Tray Bake

Yield: 4

Author: Lee Newcombe

Prep time: 10 MinCook time: 30 MinTotal time: 40 Min

This is one of my favourite mid-week winners! It is quick, easy, nutritious and delicious!

Ingredients

• 4 chicken breasts, skin on
• 200g Greek Feta Cheese (4 oz)
• small handful of Kalamata Olives
• 1 tbsp Olive Oil
• 2 Red Capsicums, cut into chunks
• 2 Red Onion, cut into wedges
• 1 tbsp dried oregano
• 2 cloves garlic
• 1 tsp Salt

Instructions

1. Pre-heat oven to 200 degrees C.
2. Cut the capsicums into inch size pieces and the onion into thick wedges.
3. Cut the feta cheese into inch size large cubes.
4. Place the chicken and the cut vegetables into a large bowl.
5. In a small bowl, combine the oregano, garlic, salt, pepper and olive oil and stir until combined.
6. Pour the olive oil mixture into the large bowl with the chicken, vegetables and cheese. Toss ingredients (gently so as to not break up the feta) in the olive oil mixture. I like to give the chicken skin a good rub to make sure it is fully coated.
7. Place the chicken mixture into a large baking dish or a rimmed baking tray and place in the oven. Place the chicken skin side up, surrounded by the vegetables and cheese.
8. Scatter the olives and lemon wedges (see notes) throughout.
9. Bake in a hot oven for 30 minutes or until the chicken skin is golden brown and the chicken is cooked all the way through.

Notes

1. You can change the vegetables to suit your palette, I have added mushrooms, tomatoes and green peppers which all worked well. If you are using tomatoes, I recommend small Roma whole or large Roma cut in half (they have less juice and don't fall apart as easily as standard tomatoes).
2. Try halloumi! It is a delicious substitute for feta.
3. Add in a lemon, quartered, with the olives to give it a zesty zing.

Nutrition Facts

Calories

515

Fat

26 g

Sat. Fat

9 g

Carbs

14 g

Fiber

4 g

Net carbs

10 g

Sugar

5 g

Protein

57 g

Sodium

2157 mg

Cholesterol

189 mg

Please note: Nutrition information is to be used as a guide only.