Lemon and Garlic Chicken Tray Bake
This slimming friendly Lemon and Garlic Chicken Tray Bake is quick, easy, and perfect for calorie counting or diet plans like Weight Watchers!
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NutritionPer Serving
- Calories355
- Carbs32g
- Protein31g
- Fat12g
- Saturates3g
- Sugars5g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
This slimming friendly Lemon and Garlic Chicken Tray Bake is quick, easy, and perfect for calorie counting or diet plans like Weight Watchers!
This makes a perfect cheap and cheerful weeknight dinner, as it doesn’t take too long to prepare. You could even save a bit of time by blanching off the veg the night before and just leaving it in the fridge until you’re ready to pop it in the oven.
There’s nothing to stop you adding some more veggies. Swede, turnips, onions and courgettes all hold up well when roasting – and serve it with some trusty parsnips and carrot and swede mash!
What diets is this Lemon and Garlic Chicken Tray Bake suitable for?
This Lemon and Garlic Chicken Tray Bake recipe is suitable for gluten free and dairy free diets.
It can be made vegetarian and vegan as long as you swap out the following ingredients for vegetarian and vegan versions:
- Chicken thighs
Please make sure to double and triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make this Lemon and Garlic Chicken Tray Bake?
You don’t need any special ingredients to enjoy this recipe!
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‘Quick and easy to make and packed full of summer flavours’
How many calories are in this Lemon and Garlic Chicken Tray Bake?
There are 355 calories per portion in this Lemon and Garlic Chicken Tray Bake, which means it falls into our Everyday Light category.
This Lemon and Garlic Chicken Tray Bake is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Pre heat the oven to 200°C.
Step 2
Bring a pan of salted water to the boil, then cook the potato for a few minutes (until they have started to soften slightly) Drain them and do the same with the carrots.
Step 3
Cut 4 slices of lemon (about the thickness of a pound coin) and set the remaining lemon aside.
Step 4
Spray a large baking tray or roasting tin with some low calorie cooking spray, then place the chicken on the tray and season.
Step 5
Put the part cooked potato wedges and carrots into a large bowl and add the slices of garlic. Spray with some low calorie cooking spray and season with some salt and pepper. Add the thyme and then squeeze some of the juice of the remaining lemon into the bowl. Toss to mix well.
Step 6
Add this to the tray with the chicken on, arranging the veg around the chicken.
Step 7
Cook for about 30 minutes.
Step 8
After 30 minutes add the lemon slices to the top of the chicken thighs along with a squeeze of lemon juice.
Step 9
Add the green beans to the tray and return to the oven for 10 – 15 minutes.
Step 10
Make sure the chicken thighs are cooked and the carrots and potato are soft. Serve immediately.
What could I serve with this Lemon and Garlic Chicken Tray Bake?
How do you know when this Lemon and Garlic Chicken Tray Bake is cooked?
This recipe should cook in the oven at 200 degrees for 30 minutes. Make sure the chicken thighs are cooked and the carrots and potatoes are soft.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep this Lemon and Garlic Chicken Tray Bake in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Lemon and Garlic Chicken Tray Bake in the fridge for approximately 3 days or so.
Can I freeze Lemon and Garlic Chicken Tray Bake?
Yes you can! This recipe can be frozen, but please remember to do the following:
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat this Lemon and Garlic Chicken Tray Bake?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Lemon and Garlic Chicken Tray Bake
This slimming friendly Lemon and Garlic Chicken Tray Bake is quick, easy, and perfect for calorie counting or diet plans like Weight Watchers!
-
Prep Time
10 MINS
-
Cook Time
40 MINS
- KCals 355
- Carbs 32G
Instructions
- Pre heat the oven to 200°C.
- Bring a pan of salted water to the boil, then cook the potato for a few minutes (until they have started to soften slightly) Drain them and do the same with the carrots.
- Cut 4 slices of lemon (about the thickness of a pound coin) and set the remaining lemon aside.
- Spray a large baking tray or roasting tin with some low calorie cooking spray, then place the chicken on the tray and season.
- Put the part cooked potato wedges and carrots into a large bowl and add the slices of garlic. Spray with some low calorie cooking spray and season with some salt and pepper. Add the thyme and then squeeze some of the juice of the remaining lemon into the bowl. Toss to mix well.
- Add this to the tray with the chicken on, arranging the veg around the chicken
- Cook for about 30 minutes.
- After 30 minutes add the lemon slices to the top of the chicken thighs along with a squeeze of lemon juice.
- Add the green beans to the tray and return to the oven for 10 - 15 minutes.
- Make sure the chicken thighs are cooked and the carrots and potato are soft. Serve immediately.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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27 comments
See what others have to say
LouiseSaturday 24th October 2020
Hi
How is this 8 points on purple as all food included is free on purple?
What am I missing that’s 8 points please?
HollyMonday 26th October 2020
Hey Louise, just double checked this recipe for the WW points and they are correct on the recipe page. Have a look HERE at our guide on how we work out the nutritional information for all of our recipes, hope that helps!
DarrenSaturday 19th September 2020
Love both of the books have done loads of the recipes, been a massive help with our healthy eating , really looking forward to trying some of these on the website till your new book comes out ……
HollyMonday 21st September 2020
Hi Darren, so glad you have enjoyed both of our books! Theres some great recipes on the website and if you click onto each recipe category you can see the most recently added recipes right at the top too which is really good for new inspiration.
HayleyTuesday 9th June 2020
Hi witch cook book is this chicken recipe in please I brought 2 books
SharonWednesday 10th June 2020
Hi Hayley, this recipe is on this website only and not in the books. Thankyou for buying both books and we hope you enjoy making the recipes.
lillyThursday 31st May 2018
I have this in the oven now and it smells delicious .
I think that I have have cooked a little too much though ” more for tomorrow”
Thank you for your inspirational ideas x
MargaretThursday 24th May 2018
Hi Do you think I could add dried thyme instead of fresh as I don’t have any fresh?? Thank you x
Michelle LloydSunday 13th May 2018
Do you take the skin off the chicken thigh before cooking it
Deanna HustonThursday 22nd March 2018
I froze this and it did very well.
Thank you!
RachelWednesday 31st January 2018
Had this tonight, really nice! My daughter even ate the green beans!
MaryTuesday 23rd January 2018
I this freezable? Doing my batch cooking today and would like to make this for later in the week. Thanks
EmilyFriday 5th January 2018
Brilliant recipe! Love all your stuff – it’s always really well set out and helpful. You should totally make an app ????
CreedTuesday 19th December 2017
That looks so yummy love lemon on and in my food, will be trying Thanx
Kelly-Ann PignatelliSunday 5th November 2017
Love this recipe.. however cooked a little too much and just wondered if I could reheat and if so how long for and what temperature would be best? I’m a bit of novice when cooking chicken and know your not really supposed to reheat.
Valerie ScottWednesday 23rd September 2020
Trying this out tonight. It might be me but the recipe doesn’t make sense at Step 8. Do you add the lemon slices and extra juice at the same time as the beans? I am assuming that this is the case.
HollyWednesday 23rd September 2020
Hey Valerie, so in step 8 drain the green beans from the water then pop them back in the pan, season and add the lemon slices and juice and give them a little stir to coat them. Then add the green beans and the juice and lemon to the tray and pop back in the oven for 10-15 minutes. Hope that helps!
Gillian EvansFriday 27th October 2017
Going to try this today ???? sounds delish
Margaret ParkinsonSunday 8th October 2017
I made this last week and it was bloody lovely ???????? I will make again most definatly Thank you PON
KateTuesday 11th April 2017
Hi Helen
Glad you like it. It’s always good to find new ideas so things don’t get boring
MarySunday 19th March 2017
Not keen on the idea of chicken thighs, could you use chicken Brest fillets instead?
KateThursday 23rd March 2017
Hi Mary
Yes you could use chicken breasts rather than thighs
Anne WallaceWednesday 23rd September 2020
Would you need to adjust the time for chicken breasts? I too am not so keen on chicken thighs
SharonThursday 24th September 2020
Hi Anne,
Chicken breasts tend to cook more quickly than thighs, so try reducing the cooking time in step 7 to 20 – 25 minutes. Just make sure there is no sign of pinkness and the juices run clear before serving. We haven’t tried cooking this recipe with chicken breasts so these are guidelines only, and will depend on the size of the breasts used. Hope you enjoy the recipe!
CherieMonday 13th February 2017
This sounds lovely, I’m going to try this with Quorn Chicken Pieces 🙂
KateTuesday 14th February 2017
Hi Cherie
That’s a great idea!
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