If you love a delicious fuss-free meal, this low syn Chicken, Potato, Vegetable Tray Bake is perfect!!
Today’s dinner needed to be something simple, so a tray bake seemed like the perfect meal to make.
I had a cinema date planned to see the new Gerard Butler film – Geostorm. Firstly – Can I just stop here for a minute mention how gorgeous he is!! Obviously second behind my lovely husband, but still pretty darn tasty.
I think the first ever film I watched him in was PS. I love you and from there on I was hooked. That is such a tear jerker film btw, so if you haven’t ever watched it, you really need to.
Another bit of eye candy in PS. I love you is Jeffrey Dean Morgan, although if you watch The Walking Dead you will probably be put off him for life – that’s one scary guy. I think I’d rather have the memory of him as a nice Irish guy (he’s not Irish of course, but that accent suited him well). Supernatural fans will know him as the Winchester brothers dad.
If you like a bit of a cheesy action film and are a fan of Gerard Butler, it’s a great movie. It does get some bad reviews, but sometimes an easy to watch action movie is needed and today was one of those days.
I got dinner all prepped before I went so managed to resist any popcorn or sweets, just opting for a drink instead. That’s some good willpower right there, as the smell of buttery popcorn when at the cinema can be pretty hard to resist!
Meals like this Chicken, Potato, Vegetable Tray Bake are such uncomplicated meals, you really can add a combination of any ingredients and have a delicious meal at the end of the day. Along with one pot recipes and meals I can cook in the slow cooker or instant pot, they are one of my favourite meals to make, this time of year, when it gets dark early.
Tips for creating delicious traybakes is to use ingredients and spices or herbs that compliment each other and if you want it saucy, you can add a little stock or passata or even make some Syn Free Gravy.
For tonight’s tray bake, I had some chicken thighs and delicious baby yellow potatoes, which have an amazing buttery flavour to them once cooked. I wanted the chicken to have a lovely coating once cooked. So I made up a spice mix using sweet paprika, a pinch of cayenne, garlic, onion powder, black pepper, maple syrup and balsamic vinegar. The maple syrup helps to give the chicken an amazing colour and caramelization that is just delicious.
If you are wondering what kind of baking tray to use for this Chicken, Potato, Vegetable Tray Bake. I used one of my large Nordicware Baking Sheet. I love the nordicware cookware, it is more heavy duty and is just really good quality. Cleans up super easy too.
I recommend using a good quality baking tray where the food won’t stick, as the last thing you want is to cook this delicious Chicken, Potato, Vegetable Tray Bake and find the food is all stuck to the tray.
Also, make sure the tray is big enough to fit all the ingredients in one layer, you don’t want everything piled too much on top of each other, as the potatoes won’t get that love golden colour, and we all love a golden potato, right?
To add some speed foods to the tray bake, I went for red pepper, zucchini, red onion and butternut squash, mainly just using up vegetables I had in the fridge.
I also really fancied some sauteed savoy cabbage, which is one of my favourite speed foods. I cooked that separately in a pan for a side dish. I follow the method for my Shredded Sauteed Brussel Sprouts, just omitting the garlic, but you could totally add that if you wanted to.
So you get a little bit of sauce to baste everything on the tray bake, I pour on 1 cup of chicken stock. Halfway through cooking time, you can spoon it over everything to help give that amazing golden colour. The stock takes on all of the flavours from the seasoning of the chicken and the final result was absolutely delicious.
If you try one simple dish this year, make it this Chicken, Potato, Vegetable Tray Bake.
Want another amazing one dish recipe? Check out this below:
- 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
Don’t forget to check out the FULL RECIPE INDEX with over 500+ delicious Slimming World recipes.
What kitchen items do I need to make this Chicken, Potato, Vegetable Tray Bake?
- Kitchen Scales
- Measuring Spoons
- Chopping Board
- Wooden Spoon
- Santoku Knife (perfect knife for chopping veg)
- Mixing Bowl
- Baking Tray
- 650g (22.9oz) (approx 6 thighs) of chicken thighs (skin and visible fat removed)
- 650g (22.9oz) of baby potatoes (I used yellow baby potatoes), halved
- 300g (10.5oz) of zucchini (courgette), halved lengthways and sliced
- 25og (9oz) of butternut squash, chopped
- 1 red pepper, chopped
- 1 medium red onion, chopped
- 1 clove of garlic, crushed
- 1 tbs of sweet paprika
- 1/2 tsp of onion powder
- 1/2 tsp of garlic powder
- pinch of cayenne pepper
- salt and black pepper
- 1/2 tbs of balsamic vinegar
- 1 tbs of maple syrup - 2 syns
- 1 cup (240ml) of chicken stock
- spray oil
- Preheat oven to 220c/425f (gas mark 7)
- Place potatoes in a saucepan, cover with water, bring to a boil, turn off heat, leave for 5 mins, then drain.
- Slice each chicken in half and add to a bowl. Add the garlic clove, paprika, cayenne, garlic powder, onion powder, balsamic vinegar, maple syrup and salt and black pepper and mix well to coat.
- Add the potatoes, red pepper, onion, zucchini and butternut squash to a large baking tray in one even layer.
- Top with the chicken and then pour over the top with the chicken stock.
- Spray with the spray oil.
- Place in the oven and bake for 45 mins, take out half way through cooking to baste with the stock/sauce.
- The traybake is ready when the potatoes are a lovely golden colour and the chicken is caramelized on the edges.
- Enjoy as is, or serve with some additional sides.
Nutritional information is 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. Also, double-check syn values of synned ingredients as different brands can vary.
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Serving Size:1 serving
Amount Per Serving:Calories: 339 Total Fat: 6.6g Saturated Fat: 1.7g Sodium: 153mg Carbohydrates: 32.5g Fiber: 10.5g Sugar: 9.8g Protein: 37.1g
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Nutritional information is an estimate and is to be used for informational purposes only
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