• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Slimming Eats - Weight Watchers and Slimming World Recipes
  • Home
  • About
    • Legal
  • Recipes
    • by course
      • appetizers, tasters and party food
      • breakfast
      • dessert and cakes
      • drinks
      • lunch
      • main course
      • Packed Lunches and Picnics
      • salads
      • sauces
      • sides
      • snacks
      • soups
      • SP friendly sides
    • by type
      • 2+ syns
      • below 2 syns
      • dairy free
      • Extra Easy
      • Freezer Friendly
      • gluten free
      • Kid Friendly
      • Meal in less than 30 mins
      • SP friendly
      • Syn Free
      • Vegetarian
    • by ingredient
      • dairy
        • milk
        • yoghurt
        • cheese
        • quark
      • eggs
      • fish and seafood
        • crab
        • Mackerel
        • salmon
        • shrimp
      • fruit
        • apple
        • berries
        • banana
        • mango
        • pear
        • pineapple
      • grains and legumes
        • baked beans
        • beans
        • chickpeas
        • lentils
        • oats
        • quinoa
        • rice
      • meat
        • bacon
        • beef
        • ground beef / beef mince
        • ground pork
        • ham
        • lamb
        • pork
        • sausages
      • pasta
        • couscous
        • noodles
      • poultry
        • chicken
        • Ground Chicken/Turkey (mince)
        • turkey
      • vegetables
        • asparagus
        • broccoli
        • brussel sprouts
        • butternut squash
        • carrots
        • eggplant (aubergine)
        • mushrooms
        • onion
        • potatoes
        • spinach
        • sweet potatoes
        • tomatoes
        • zucchini
      • bread
      • chocolate
    • Pressure Cooker Recipes
    • Actifry/Airfryer
    • Slow Cooker recipes
    • Fakeaway
      • American
      • Chinese
      • Chip Shop
      • Indian
      • Mexican
      • Thai
    • Vegan
    • Weight Watchers Smart Points Recipes
  • Essentials
    • Slimming World Canada Friendly Food Products
    • Slimming World Grocery Hauls
    • Tips
    • Reviews
  • Meal Plans
    • Extra Easy Slimming World Weekly Meal Plans
    • SP Slimming World Weekly Meal Plans
    • Vegetarian Slimming World Weekly Meal Plans
    • What I Ate This Week
  • Contact Me
  • Shop

Syn Free Black Pepper Chicken Traybake | Slimming World

July 26, 2018 10 Comments

3.7Kshares

Make this delicious Black Pepper Chicken Traybake for dinner tonight, simple dish with roasted cauliflower and baby potatoes.

Make this delicious Syn Free Black Pepper Chicken Traybake for dinner tonight, simple dish with roasted cauliflower and baby potatoes. | gluten free, dairy free, paleo, Whole30, Slimming World and Weight Watchers friendly

Today was hectic, lots to sort out around the house – I cleared out and tidied the fridge, reorganized all my spices and herbs, baking shelf and pantry cupboard. So it is all neat and easy to find things I’m looking for.

With cooking and creating new recipes daily, my cupboards can quickly become a mess as I grab things to add to dishes. I have over the years collected quite a selection of herbs and spices and I love having plenty of dried beans, lentils and grains etc in my pantry.

As well as that I was out in the garden with the kids, while they swam in the pool. It’s the summer holidays here in Canada, so we bought a pool that we can set up each year for them too cool off, on hot summer days like today. It can get pretty hot here in the summer months. This year seems a lot hotter than usual, we have already had several heat advisory warnings.

Make this delicious Syn Free Black Pepper Chicken Traybake for dinner tonight, simple dish with roasted cauliflower and baby potatoes. | gluten free, dairy free, paleo, Whole30, Slimming World and Weight Watchers friendly

Come dinner time, I wanted something easy to make that I can just add into the oven and so a simple recipe like this Black Pepper Traybake seemed like the perfect choice.

I love traybakes, especially this time of year when you don’t really want to stand out the stove for long periods of time.

With chicken thighs in the fridge that I needed to use up and some baby new potatoes and cauliflower. I went to my newly organized spice and pantry cupboard for some additional ingredients I could combine together for some yummy flavours to this Black Pepper Chicken Traybake.

Make this delicious Syn Free Black Pepper Chicken Traybake for dinner tonight, simple dish with roasted cauliflower and baby potatoes. | gluten free, dairy free, paleo, Whole30, Slimming World and Weight Watchers friendly

The star of the dish is, of course, black pepper, such a simple ingredient that comes with lots of flavours. I use it in so many recipes, and especially love it on eggs or baked chicken thighs.

To make more of a marinade for the chicken thighs I combined the black pepper with some other pantry ingredients such as garlic onion powder, balsamic vinegar and soy sauce and the chicken was absolutely delicious.

Choosing the vegetables to accompany it, really was based on what I had available and it was a perfect combination. There is nothing better than softened roasted red onion, caramelized on the edges cauliflower and beautiful buttery tasting baby golden potatoes.

Make this delicious Syn Free Black Pepper Chicken Traybake for dinner tonight, simple dish with roasted cauliflower and baby potatoes. | gluten free, dairy free, paleo, Whole30, Slimming World and Weight Watchers friendly

I did parboil the baby potatoes for this Black Pepper Chicken Traybake, just so that I can add everything to the tray at the same time, otherwise, the potatoes would take slightly longer to cook.

When creating traybakes you really can be adventurous, look at what vegetables you have to use up and remember most vegetables (except starchy ones) are speed foods, so the more of those you add the better. Increasing speed foods on your plate will boost your weight loss, so make those vegetables the star of your dish.

I’ve mentioned before how I always try to think speed foods first. That way you know you are always going to have the right ratio of them on your final meal. It’s easy to pair free foods with vegetables if you are always thinking about those first.

Make this delicious Syn Free Black Pepper Chicken Traybake for dinner tonight, simple dish with roasted cauliflower and baby potatoes. | gluten free, dairy free, paleo, Whole30, Slimming World and Weight Watchers friendly


Love traybakes like this Black Pepper Chicken Traybake? Check out some of these other recipes:

  • Syn Free Garlic Chicken and French Bean Tray Bake
  • Chicken and Asparagus Bake
  • Chicken, Feta and Roasted Beetroot Bake
  • Mediterranean Layered Bake
  • Low Syn Chicken, Leek and Butternut Squash Bake
  • Smoked Mackerel Bake
  • Leek and Potato Bake
  • Cheesy Vegetable Bake
  • Syn Free Lemon Garlic Chicken Rice Traybake
  • Lemon and Herb Butter Salmon Traybake

or head on over to my FULL RECIPE INDEX with over 800+ Slimming World Recipes all fully searchable by meal type, syn value, ingredients etc


How can I add a 1/3 speed foods to this Black Pepper Chicken Traybake?

With the red onion and cauliflower added to this, there is plenty of speed foods, but any additional vegetables would go well with this dish.

Make this delicious Syn Free Black Pepper Chicken Traybake for dinner tonight, simple dish with roasted cauliflower and baby potatoes. | gluten free, dairy free, paleo, Whole30, Slimming World and Weight Watchers friendly

TO MAKE THIS DELICIOUS BLACK PEPPER CHICKEN TRAYBAKE YOU WILL NEED THE FOLLOWING KITCHEN ITEMS:

  • Kitchen Scales
  • Measuring Spoons
  • Measuring Jug
  • Mixing Bowl
  • Chopping Board
  • Santoku Knife
  • Baking Tray
  • Saucepan

LET’S CONNECT!

Find me ON FACEBOOK | INSTAGRAM | PINTEREST | TWITTER | and YOUTUBE, come and follow me TO MAKE SURE YOU KEEP UP TO DATE ON ALL NEW RECIPES 🙂

 You can also subscribe to Slimming Eats to keep up to date with all new recipes. 

IF YOU TRY THIS RECIPE, LET US KNOW! LEAVE A COMMENT, RATE IT AND  TAG US IN YOUR PHOTOS @SLIMMINGEATS ON INSTAGRAM

Syn Free Black Pepper Chicken Traybake

Syn Free Black Pepper Chicken Traybake

Yield: SERVES 3
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour

Make this delicious Black Pepper Chicken Traybake for dinner tonight, simple dish with roasted cauliflower and baby potatoes.

Ingredients

  • 6 boneless skinless chicken thighs - 400g/14oz
  • 2 tbs of soy sauce
  • 1 tbs of balsamic vinegar
  • 2 tsp of black pepper ( I used coarse ground)
  • 1/2 tsp of garlic powder
  • 1/2 tsp of onion powder
  • 1 red onion
  • 600g/21oz of baby potatoes, skin on
  • 1 medium head of cauliflower, broken into florets
  • 1/2 cup (120ml) of chicken stock
  • salt
  • cooking oil spray
  • fresh coriander, chopped

Instructions

  1. Preheat oven to 200c/400f
  2. Add the potatoes to a saucepan and cover with water, bring to a boil, then turn off heat and leave in water for 5 mins. Drain and set aside.
  3. Add to the bowl the soy sauce, balsamic vinegar, garlic powder, onion powder and black pepper and whisk to combine.
  4. Add in the chicken thighs and toss to coat. 
  5. Scatter the potatoes, red onion and cauliflower on a large baking sheet lined with parchment paper.
  6. Season with salt.
  7. Place the chicken thighs between the veg evenly spaced out. 
  8. Pour into the tray the chicken stock.
  9. Spray over the top with cooking oil spray.
  10. Place in the oven and bake for 40 mins. take out half way to rotate the potato and cauliflower and scatter with some fresh chopped coriander.
  11. Serve and enjoy!!

Notes

This recipe is gluten free, dairy free, paleo, Whole30, Slimming World and Weight Watchers friendly

  • Extra Easy - syn free per serving
  • Original/SP - syn free per serving (swap the potatoes for butternut squash)
  • WW Smart Points - 7 per serving
  • Gluten Free - use a gluten free soy sauce/stock
  • Whole30 - use coconut aminos
  • Paleo - use coconut aminos and swap potatoes with butternut squash

NOTE: I recommend using chicken thighs for this recipe, not chicken breasts.

If you wish to share this recipe, then please do so by using the share buttons provided only.

DO NOT COPY AND/OR PASTE FULL RECIPES OR SCREENSHOTS OF ANY CONTENT FROM SLIMMING EATS TO ANY SOCIAL MEDIA, IT IS STRICTLY PROHIBITED.

ALL IMAGES AND CONTENT ON SLIMMING EATS ARE COPYRIGHT PROTECTED.

Nutritional information, syn values, points etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.

It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free, soy-free and/or dairy-free, for example). Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.

Nutrition Information:
Yield: 3 Serving Size: 1 serving
Amount Per Serving: Calories: 373Total Fat: 5.9gSaturated Fat: 1.5gCholesterol: 114mgSodium: 844mgCarbohydrates: 50.5gFiber: 13gSugar: 10.8gProtein: 40.1g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

© Siobhan (Slimming Eats)
Cuisine: American / Category: Main
Make this delicious Syn Free Black Pepper Chicken Traybake for dinner tonight, simple dish with roasted cauliflower and baby potatoes. | gluten free, dairy free, paleo, Whole30, Slimming World and Weight Watchers friendly

 

It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

Nutritional information is an estimate and is to be used for informational purposes only

Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join.

Looking for some other recipes? Head on over to my RECIPE INDEX for over 900 Slimming World & Weight Watchers recipes for you to browse through, all fully searchable by meal type, Ingredients, syn value and WW Smart Points etc

All images and content on Slimming Eats are copyright protected.

If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.

* Disclosure: This post may contain affiliate links. As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.

Filed Under: 7 SP, by course, by ingredient, by type, cauliflower, chicken, dairy free, Extra Easy, gluten free, main course, onion, Original, paleo, potatoes, Poultry, Recipes, SP friendly, Syn Free, vegetables, Weight Watchers Smart Points Recipes, Whole30

Previous Post: « Syn Free Quick Leftovers Curry | Slimming World
Next Post: Low Syn Mongolian Beef (Stove Top and Actifry) | Slimming World »

Reader Interactions

Comments

  1. Clare

    July 30, 2018 at 4:13 pm

    Absolutely gorgeous!

  2. Samee lea

    September 13, 2018 at 2:56 pm

    So all intentions in cooking this tonight and when half way through prep realise ran out of soy sauce, so had to improvise and used bit of honey in it’s place! And it was Delish so defo need to try the correct way! Thanks for another great recipe x

  3. Natalie Moore

    October 3, 2018 at 1:18 pm

    Wow! This was absolutely delicious. Can’t wait to try some more of your recipes 🙂

  4. S

    January 15, 2019 at 4:07 am

    Can you used diced chicken with this? Would it changed the cooking time?

  5. Shevy (Slimming Eats)

    January 17, 2019 at 5:43 pm

    Thighs are recommended as they will stay tender, chicken breast will tend to go dry cooked for this length of time so if you do choose to use chicken breast don’t add until the last 10 minutes.

  6. Jess

    May 16, 2019 at 6:01 am

    Do you have to use parchment paper? Can I use a general tray with tin foil?

  7. Shevy (Slimming Eats)

    May 16, 2019 at 6:31 pm

    you can use foil, but just be aware the food may stick.

  8. Cathy

    June 17, 2020 at 3:02 pm

    Absolutely amazing recipe. Thank you so much. I will be eating g this again.

  9. Siobhan (Slimming Eats)

    June 17, 2020 at 3:55 pm

    So glad you enjoyed it 🙂

  10. Jacqui

    September 10, 2020 at 2:46 pm

    Oh my goodness! It is absolutely gorgeous! Just made this for the first time. I made a few adjustments for my diet restrictions (onion and garlic powder replaced with a small amount of asafoetida and some dried chives, and the red onion was replaced with the green bits from spring onions and some oyster mushrooms). Me and hubby both loved it and will definitely be having it again!
    Thank you!

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Follow me:

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

SEARCH FOR A RECIPE

About

Hey! I am Siobhan, a full-time mum and food blogger. I was born in London but now live in Ontario Canada ...

Read More

Copyright © 2021 · Slimming Eats Privacy Policy