Lemon and Garlic Chicken Tray Bake

  • 10MINS
  • 40MINS
  • 355KCAL

This slimming friendly Lemon and Garlic Chicken Tray Bake is quick, easy, and perfect for calorie counting or diet plans like Weight Watchers!

NutritionPer Serving

  • Calories355
  • Carbs32g
  • Protein31g
  • Fat12g
  • Saturates3g
  • Sugars5g

Lemon and Garlic Chicken Tray Bake - Pinch of Nom Slimming Recipes

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.

How Weight Watchers friendly is this Lemon and Garlic Chicken Tray Bake recipe?

  • You need to count 11 Points per portion of this Lemon and Garlic Chicken Tray Bake recipe if you’re on WW Green.
  • You need to count 11 Points per portion of this Lemon and Garlic Chicken Tray Bake recipe if you’re on WW Blue.
  • You need to count 8 Points per portion of this Lemon and Garlic Chicken Tray Bake recipe if you’re on WW Purple.

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!

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 3 pinchofnom.com

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 4 pinchofnom.com

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 5 pinchofnom.com

Step 6

Add this to the tray with the chicken on, arranging the veg around the chicken.

Step 6 pinchofnom.com

Step 7

Cook for about 30 minutes.

Step 8

While the chicken is in the oven, cook the green beans in a pan of boiling salted water for 2 or 3 minutes. You want them to retain their colour so don’t cook then for any longer. Drain, then season and add the lemon slices and a little more of the juice from the lemon.

Step 9

After 30 minutes add the green beans to the tray and return to the oven for 10 – 15 minutes.

Step 9 pinchofnom.com

Step 10

Make sure the chicken thighs are cooked and the carrots and potato are soft. Serve immediately.

Lemon and Garlic Chicken Tray Bake - Pinch of Nom Slimming Recipes

What could I serve with this Lemon and Garlic Chicken Tray Bake?

Fougasse Bread pinchofnom.com
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Buttery Carrot and Swede Mash pinchofnom.com
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Honey Glazed Roast Parsnips pinchofnom.com
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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.

Our NEW cookbook Everyday Light is OUT NOW!

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
WW Points
  • 11 Green
  • 11 Blue
  • 8 Purple

Ingredients

  • 4 chicken thighs skin removed
  • 10 chantenay carrots topped and tailed
  • 5 small potatoes each cut into 4 wedges
  • 3 cloves garlic peeled and finely sliced
  • 100 g green beans topped and tailed
  • 1 lemon
  • 1 sprig fresh thyme
  • low calorie cooking spray
  • sea salt to taste
  • freshly ground black pepper to taste

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

  1. Pre heat the oven to 200°C.
  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.
  3. Cut 4 slices of lemon (about the thickness of a pound coin) and set the remaining lemon aside.
  4. Spray a large baking tray or roasting tin with some low calorie cooking spray, then place the chicken on the tray and season.
  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.
  6. Add this to the tray with the chicken on, arranging the veg around the chicken
  7. Cook for about 30 minutes.
  8. While the chicken is in the oven, cook the green beans in a pan of boiling salted water for 2 or 3 minutes. You want them to retain their colour so don't cook then for any longer. Drain, then season and add the lemon slices and a little more of the juice from the lemon
  9. After 30 minutes add the green beans to the tray and return to the oven for 10 - 15 minutes.
  10. Make sure the chicken thighs are cooked and the carrots and potato are soft. Serve immediately.

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Our NEW cookbook Everyday Light is OUT NOW!

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16 comments

See what others have to say

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

Reply

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

Reply

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