Tender oven-baked chicken thighs, seasoned with a delicious black pepper and herby blend, are served alongside tangy balsamic-roasted vegetables. This combination of black pepper chicken and balsamic-roasted vegetables is not only delicious but also pairs well with a variety of sides. It's incredibly easy to make, all cooked on one tray for added convenience.
With its savoury flavours and vibrant colours, this dish is sure to impress both family and guests alike. Plus, it's a wholesome and satisfying meal that's perfect for any day of the week.
Calories in Black Pepper Chicken with Balsamic Roasted Vegetables
This Black Pepper Chicken with Balsamic Roasted Vegetables serves 4 and is 337 per serving
If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of 300+ calorie recipes.
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.
Ingredients Needed
Here are some notes on the ingredients used in this recipe:
- Boneless Skinless Chicken Thighs: Tender and juicy cut of chicken that is perfect for baking and absorbs flavours well.
- Paprika: Adds a subtle sweetness and colour to the chicken seasoning.
- Coarse Black Pepper: Provides a bold and peppery flavor, adding depth to the seasoning mix.
- Dried Rosemary: Infuses a fragrant and earthy aroma, complementing the chicken's flavour with its herbal notes.
- Dried Thyme: Offers a warm and savoury flavor, enhancing the overall herbaceous profile of the dish.
- Salt: Enhances the flavours of the other ingredients and helps to balance the dish's seasoning.
- Red onion: adds sweetness and vibrant colour to the dish.You can also use regular onions.
- Courgette (Zucchini): Adds a mild sweetness and tender texture to the roasted vegetables.
- Red Bell Pepper, Green Bell Pepper, Orange Bell Pepper: Provide vibrant colors, sweetness, and crunch to the roasted vegetable medley.
- Balsamic Vinegar (Good Quality): Offers a tangy and slightly sweet flavour, creating a rich glaze when roasted with the vegetables.
- Olive Oil: Coats the vegetables, helping to seal in moisture and promote even cooking while adding a subtle fruity flavour.
- Honey: Adds a touch of sweetness to balance the tanginess of the balsamic vinegar and enhances the caramelization of the roasted vegetables.
Each ingredient plays a crucial role in elevating the flavours and textures of the dish, resulting in a harmonious and delicious meal.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Tray Bake Tips
Achieving the perfect tray bake hinges on key considerations like the size of the baking tray (sheet pan) and ingredient arrangement. To ensure even cooking, opt for a spacious baking tray (sheet pan) to prevent overcrowding, allowing ingredients ample room.
Spread ingredients in a single layer on the baking tray (sheet pan), ensuring space between each item to prevent steaming and promote proper roasting. This approach facilitates optimal air circulation and heat distribution for uniform cooking. Strategically place larger items towards the centre and smaller ones around the edges to further enhance cooking consistency. With these techniques, you'll craft tray bakes with perfectly roasted, flavourful results every time.
Side Suggestions
Wondering what sides to serve with this delicious recipe? Here are some of my suggestions.
- Simple Baby Greens Salad: Keep the meal light and refreshing by serving a side of baby greens salad drizzled with some of the juices from the roasted vegetables. The crispness of the greens complements the savoury flavours of the main dish beautifully.
- Rustic Garlic Parmesan Mashed Potatoes: Creamy rustic garlic mashed potatoes provide a comforting and indulgent contrast to the bold flavours of the black pepper chicken and balsamic-roasted vegetables. The creamy texture and subtle garlic undertones make it a classic side dish option.
- Plain Rice: Choose plain rice to incorporate a hearty and satisfying component into the meal, or opt for seasoned rice to infuse additional flavour into the dish.
- Grilled Asparagus: Lightly seasoned and grilled asparagus spears make for a delicious and nutritious side dish. The tender-crisp texture and slightly charred flavour of the asparagus complement the roasted vegetables perfectly.
- Quinoa: For a protein-packed and flavourful side dish, serve with some quinoa cooked in stock. Quinoa's nutty taste and fluffy texture add depth to the meal while providing a boost of nutrients.
- Roasted Sweet Potatoes: Roasted sweet potatoes offer a sweet and savoury contrast to the black pepper chicken and balsamic vegetables. Tossed with olive oil spray, salt, and pepper, they develop caramelized edges and a soft, creamy interior.
- Garlic and Herb Roast Potatoes: Indulge in tender roast potatoes infused with the aromatic flavours of garlic and herbs, providing a delightful accompaniment to the main course.
- Cauliflower Mash or Roasted Cauliflower Rice: For low-calorie side options, consider with Cauliflower Mash or Roasted Cauliflower Rice. These alternatives offer a lighter twist while still providing plenty of flavour and texture to complement the main dish.
These side dish options complement the flavours and textures of the black pepper chicken and balsamic roasted vegetables, offering a variety of choices to suit different preferences and dietary needs.
More Delicious Tray Bake Recipes
Looking for some more traybake recipes? Check out these:
- Sheet Pan Sausage Meatballs with Gnocchi
- Easy Sheet Pan BBQ Boneless Pork Chops and Veggies
- Garlic Lemon Chicken and Zucchini Bake
- Sheet Pan Pork Tenderloin with Potato Wedges and Vegetables
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
All recipes on Slimming Eats have estimated nutritional information for your convenience.
FAQ For Black Pepper Chicken with Balsamic Vegetables
Chicken thighs are preferred for their juicy and tender texture, resulting in a more flavourful and moist end result. Their robust flavour also pairs perfectly with the bold seasoning of black pepper and herbs in this dish.
Chicken thighs are best, however if you prefer to use chicken breast keep in mind that chicken breast tends to cook faster and has a tendency to dry out more easily. To prevent dryness, consider adjusting the cooking time and temperature accordingly, or marinating the chicken breast beforehand to add moisture and flavor.
While black pepper and herbs are the main seasonings used in this recipe, feel free to customize the seasoning blend to suit your taste preferences. You can add additional spices like garlic powder, onion powder, smoked paprika, or chili flakes for extra flavour and heat.
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Recipe Card
Black Pepper Chicken with Balsamic Roasted Vegetables Tray Bake
Tender oven-baked chicken thighs, seasoned with a delicious black pepper and herby blend, are served alongside tangy balsamic-roasted vegetables. This combination of black pepper chicken and balsamic-roasted vegetables is not only delicious but also pairs well with a variety of sides.
Ingredients
- 8 boneless skinless chicken thighs, halved (approx 800g/28oz
- low calorie spray oil
- 1 tablespoon of paprika
- 2 teaspoons of coarse black pepper
- 1 teaspoon of dried rosemary
- 1 teaspoon of dried thyme
- 1 teaspoon of salt
- 1 large courgette, chopped
- 1 red onion, halved and sliced
- 1 red bell pepper, chopped
- ½ green bell pepper, chopped
- ½ orange bell pepper, chopped
- 3 tablespoons of balsamic vinegar (good qualitiy)
- 1 tablespoon of olive oil
- 1 tablespoon of honey (or maple syrup)
Instructions
- Preheat the oven to 200°C (fan), 220°C (conventional), 425°F, or gas mark 7.
- In a bowl, add the chicken. Spray with low-calorie spray oil, then add the paprika, black pepper, rosemary, thyme, and salt. Mix well to evenly coat the chicken.
- Place the vegetables on a large baking tray. Drizzle with olive oil, balsamic vinegar, and honey. Toss to coat the vegetables, then spread them out on the tray.
- Nestle the seasoned chicken among the vegetables on the tray.
- Roast in the preheated oven for 25 minutes, or until the chicken is cooked through and the vegetables are softened.
- Serve with your choice of side dishes.
- Enjoy your delicious meal!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly
- Dairy Free Friendly
- Paleo Friendly
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Nutrition Information
Yield 4 Serving Size 1 SERVINGAmount Per Serving Calories 337Total Fat 12gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 11gCholesterol 183mgSodium 772mgCarbohydrates 17gFiber 4gSugar 12gProtein 41g
Nutritional information and values 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.
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