Peach Barbecue Chicken Tray Bake – tender juicy on the bone chicken thighs coated in a sweet spicy homemade peach barbecue sauce with delicious roasted vegetables.
Anyone else finding themselves constantly browsing food pictures on Instagram or Pinterest, salivating at all the yumminess?
I don’t know why we do it, especially when trying to be healthy, but there is something satisfying about delicious food pictures. Maybe kind of like window browsing, in that you are looking but not eating. Not a great idea if you are trying to combat those cravings and especially not advisable late at night.
Peach Barbecue Sauce
Peaches seem to be in abundance here in Ontario at the moment, delicious punnets of sweet and ripe Ontario grown peaches for just $2.99 – a bargain!!!
Whenever I buy fruit, I try to always stick to locally grown where possible because it will always be so much fresher and tastier and usually cheaper too!! We have probably gone through two large punnets in a week, the kids love them and I love them. Usually just as they come, or sliced/chopped over yoghurt or oatmeal.
However, this week as I was browsing Instagram, I was totally inspired by the lovely Diane Morrisey (check out here account if you haven’t already @dianemorrisey on Instagram) where she made a delicious baked salmon with a Peach BBQ sauce.
Staring at the punnet of fresh peaches on my counter, I knew I had to have a go at my own barbecue sauce and figured the bone-in chicken thighs in the fridge would be perfect.
Wanting to keep it low syn/low point as possible, I adapted the sauce to my own taste/requirements to reduce down the sugar content.
Can I switch the brown sugar for sweetener?
Personally, my answer is no. The reason is, you need the sugar for that caramelization and sticky sauce. Sweetener doesn’t work the same as sugar, so while it will make the sauce syn free, you really won’t get as nice a sauce.
This recipe yields quite a lot of sauce too and I didn’t use the whole batch in this tray bake, so divided into servings you really are not going to save yourself that many points or syns by switching it.
Barbecue Chicken with Vegetables Tray Bake
For the vegetables to go with the Peach Barbecue Chicken, I just went for what I had on hand that I figured would pair well with the chicken and sauce.
Onion, red and green peppers homegrown in my garden and then lastly some zucchini (courgette).
The courgette I added in for the last 20 minutes or so, as you don’t want it overcooked. Something to bear in mind with any tray bake when you are choosing what vegetables to add. It doesn’t matter if you have vegetables that cook at different timings, it just means you have to add them in later.
The sweetness of the roasted peppers and onion really adds to the flavour of the whole dish. But you can really go for any vegetables you have on hand. Don’t be scared to mix it up.
Fresh herbs are another option to vary. I had fresh thyme on hand from my garden and figured it would add a delicious flavour to the chicken and peach barbecue sauce, but fresh rosemary would be great too.
You may be tempted to use chicken breast in this recipe, but really the thighs are so much more tender. A tray of bone-in and skin-on chicken thighs are so cheap and budget-friendly too. I just remove the skin and trim off any visible fat to keep them syn free.
You can use boneless chicken thighs, but just be aware baking time will need to be shortened.
If you really don’t like thighs and will only eat chicken breasts. Then I would bake with the sauce on straight away (not added later like with the thighs) and cut the baking time in half. The vegetables will need slightly longer than that though of course.
Parchment Paper for tray bakes
You will notice I often use parchment paper for my tray bakes. When it comes to cleaning up afterwards, I am super lazy.
Get me in the kitchen to cook and I can literally spend the whole day happily cooking away. But cleaning up afterwards I hate with a passion. Oh boy you should see my kitchen some days after a recipe creating session.
The parchment paper just protects my baking trays and makes them so much easier to clean afterwards, plus it stops any food from sticking too.
Sides for Peach Barbecue Chicken Tray Bake
I went for some simple long-grain white rice. It’s super easy and quick to cook and means I can just leave the tray bake to do its thing in the oven.
But so many sides will go really well with this. You can stick to just the vegetables if you are being really good and pair with a mixed salad or go for some of these:
- ROASTED BUTTERNUT SQUASH WITH PAPRIKA
- GARLIC AND HERB POTATO WEDGES
- EXTRA CRISPY POTATOES
- PERFECT OVEN BAKED SWEET POTATO FRIES
- MASHED POTATOES
- SWEET POTATO MASH
- GARLIC PARMESAN FRIES WITH RANCH DRESSING
- SOUR CREAM AND SPRING ONION CAULIFLOWER MASH
- CRUSHED ROAST POTATOES
- SYN FREE CHEDDAR AND SPRING ONION MASH
- PERFECT BAKED OVEN FRIES
More Tray Bake recipes:
Love a tray bake? Check out these other recipes:
- Chicken, Vegetable and Potato Traybake
- Black Pepper Chicken Tray Bake
- Lemon Garlic Chicken Rice Tray Bake
- Chilli Cheese Fries
- Lemon Herb Butter Salmon Tray Bake
- Feta, Roasted Beetroot and Chicken Tray Bake
- Moroccan Chicken Tray Bake
- Garlic Chicken and French Bean Tray Bake
- All Day Breakfast Tray Bake
- Beef Kofta Tray Bake
- Honey Garlic Chicken Burger Tray Bake
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See the handy Pinterest image below if you wish to pin this for later 🙂
For the Peach Barbecue Sauce
- 1/2 cup (120ml) of tomato paste
- 1.25 cups (300ml) of water
- 150g (5.5oz) of fresh chopped peach (peeled) - 3 syns
- 4 tbs of brown sugar (unpacked) - 7 syns
- 2 tbs of apple cider vinegar
- 1 tsp of paprika
- 3/4 tsp of smoked paprika
- 1 tsp of onion powder
- 1/2 tsp of salt
- 1/4 tsp of garlic powder
- pinch of cayenne (omit if you don't like spicy)
For the tray bake
- 6 bone-in chicken thighs (remove skin and visible fat)
- 2 cloves of garlic, crushed
- 1 tsp of paprika
- 1 tsp of oregano
- 1 tsp of salt
- 1/2 tsp of black pepper
- 2 small onions, halved and sliced
- 1 red pepper, sliced
- 1 green pepper, sliced
- 1 large zucchini, halved lengthways and sliced
- few sprigs of fresh thyme.
- fresh parsley
- olive oil cooking spray
- Add the ingredients for the babrbecue sauce to a saucepan over a high medium high heat and let bubble until it all reduces down into a sauce and peaches ares softened (approx 10-12 minutes)
- Add in a immersion stick blender and roughly blend till smooth. Set aside. The barbecue sauce can be made day before if you prefer.
- Preheat oven to 200c/180c fan/400f or gas mark 6
- Place the chicken thighs on a plate, mix together the crushed garlic, paprika, oregano, salt and black pepper together in a small bowl and rub into the chicken thighs.
- Line a large baking tray with parchment paper and scatter with the sliced peppers and onion.
- Place the chicken thighs on top and add a few scattered sprigs of fresh thyme, spray over the top with some olive oil cooking spray and place in the oven and baked for 40-45mins.
- Remove half way through cooking time and scatter on the zucchini, then spoon some of the barbecue sauce onto the chicken thighs. Don't worry about being neat, roughly scatter drops of the sauce over the vegetables, make this even more delicious. I only used half of the total sauce.
- Scatter with some fresh parsley and serve with additional sauce if required plus your choice of sides.
This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendly
- Slimming World - 2 syns per serving
- Slimming World SP - 2 syns per serving
- WW Smart Points - 6 per serving
NOTE: Total syns for sauce is 10 syns, but we only use half of it for this recipe. The rest will last a few days in fridge and is great with all kinds of meat, fish etc. If you use more than half the sauce (adjust syns accordingly)
*suitable for freezing
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ZeZaZu Parchment Paper Sheets for Baking (100 Sheets), Precut 12 x 16 inches - Exact Fit for Half-Sheet Baking Pans, Unbleached, Dual-Sided Coating, Siliconized, Non-Stick, RECLOSABLE Pack
Baking Tray Set of 4, HaWare Stainless Steel Baking Sheet –Rimmed Pan Baking Sets -Healthy & Non Toxic, Easy Clean & Dishwasher Safe (Large Size)
Nutrition Information:Serving Size: 1 serving
Amount Per Serving:Calories: 345 Total Fat: 6.9g Saturated Fat: 1.7g Sodium: 758mg Carbohydrates: 40.6g Fiber: 5.8g Sugar: 25.6g Protein: 35.8g
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Nutritional information is an estimate and is to be used for informational purposes only
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