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!

  • Bakes and Roasts pinchofnom.com
  • Dairy Free pinchofnom.com
  • Everyday Light pinchofnom.com

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.

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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
  • 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. Check out 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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24 comments

See what others have to say

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 ……

Reply

    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.

    Reply

HayleyTuesday 9th June 2020

Hi witch cook book is this chicken recipe in please I brought 2 books

Reply

    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.

    Reply

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

Michelle LloydSunday 13th May 2018

Do you take the skin off the chicken thigh before cooking it

Reply

Deanna HustonThursday 22nd March 2018

I froze this and it did very well.
Thank you!

Reply

RachelWednesday 31st January 2018

Had this tonight, really nice! My daughter even ate the green beans!

Reply

MaryTuesday 23rd January 2018

I this freezable? Doing my batch cooking today and would like to make this for later in the week. Thanks

Reply

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 ????

Reply

CreedTuesday 19th December 2017

That looks so yummy love lemon on and in my food, will be trying Thanx

Reply

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.

Reply

    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.

    Reply

      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

Reply

Margaret ParkinsonSunday 8th October 2017

I made this last week and it was bloody lovely ???????? I will make again most definatly Thank you PON

Reply

KateTuesday 11th April 2017

Hi Helen
Glad you like it. It’s always good to find new ideas so things don’t get boring

Reply

MarySunday 19th March 2017

Not keen on the idea of chicken thighs, could you use chicken Brest fillets instead?

Reply

    KateThursday 23rd March 2017

    Hi Mary
    Yes you could use chicken breasts rather than thighs

    Reply

      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 🙂

Reply

    KateTuesday 14th February 2017

    Hi Cherie
    That’s a great idea!

    Reply

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