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.
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