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
- Saucepan
- Baking Tray
Chicken, Potato, Vegetable Tray Bake
This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendlyExtra Easy - 0.5 syns per servingWW Smart Points - 6
Ingredients
- 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
- ½ tsp of onion powder
- ½ tsp of garlic powder
- pinch of cayenne pepper
- salt and black pepper
- ½ tbs of balsamic vinegar
- 1 tbs of maple syrup - 2 syns
- 1 cup (240ml) of chicken stock
- spray oil
Instructions
- 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 pieces and then pour over the top 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.
Notes
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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Nutrition Information
Yield 4 Serving Size 1 servingAmount Per Serving Calories 339Total Fat 6.6gSaturated Fat 1.7gSodium 153mgCarbohydrates 32.5gFiber 10.5gSugar 9.8gProtein 37.1g
Tatiana says
Made this tonight. It was absolutely delicious!!! Served with brocolli and green beans and the syn free gravy. Another winner. Thank you for the amazing recipes xx
Sheila Sears says
This was supper last night, delicious and I know will become a firm favourite. Thank you so much for such a tasty recipe.
Kathy says
Did you take out the thigh bone please?
Shevy (Slimming Eats) says
Hi Kathy, yes they are boneless chicken thighs.
Lesley in UK says
Did you leave the garlic clove whole? I’m planning on cooking this for family lunch tomorrow... I think it will be a hit!
Shevy (Slimming Eats) says
Hi thanks for spotting Lesley, the clove should be crushed, I missed that part, will be updating now 🙂
Helen Steele says
Oh boy, made this evening and was delicious. Thank you for your fab recipes.
Shevy (Slimming Eats) says
thanks for commenting Helen.
Samee says
So I had two chicken breasts and no idea what to cook, so I stumbled across this and I know it was for thighs, but I thought what they hell then further reading what to put with it I realised I didn’t have so I just improvised with that I did, thankfully as I’m doing slimming world all the spices ect I did have, so I gave it ago And it was beautiful! Can’t wait to make it again!
Amanda says
Delicious! My husband and I had this for lunch today and it was so good! I used chicken breasts instead of thighs, and carrots instead of butternut squash. I started the potatoes and carrots off in the microwave before putting them in the oven. The flavour of the spice mix on the chicken is lovely!
Shevy (Slimming Eats) says
Hi Amanda, so glad to hear you and your husband enjoyed this. Thank you for commenting. 🙂
Carol Buckley says
This was delicious and will become a firm favoure, thank you
Emma says
Is this recipe suitable for freezing please?
freya fluharty says
Ever tried it without the maple syrup? So hard to get it nowadays...would honey suffice?
Shevy (Slimming Eats) says
Hi Freya, yes honey is fine for a substitute for the maple syrup.
Shevy (Slimming Eats) says
Hi Emma, all the ingredients are fine for freezing, however as it is a traybake, it might end up a little dry with reheating.
Lisa says
Made this last night - first SW meal made from scratch, we all loved it ! So easy to prepare and to cook but didn't taste like it ! Just over 4lbs off in my first week.
Thank you x
Shevy (Slimming Eats) says
Well done Lisa on a fantastic loss. Hope you continue to enjoy all the recipes.
Annette says
Made for dinner tonight so tasty
Alicia Craythorne says
I probably say this about all your recipes but this was AMAZING. Just about managed to save some leftovers for lunch tomorrow. Can't wait. The coating on the chicken is so flavourful. Will be using that on other meats too. I do like how versatile your recipes are and how easy they are to adapt.
Shevy (Slimming Eats) says
So happy to hear you enjoyed this Alicia, thanks for commenting 🙂
Lee says
Absolutely delicious. Your recipes are amongst the best on the internet if you’re looking for low calorie without compromising on taste. Keep up the great work!
Shevy (Slimming Eats) says
Thank you Lee for taking the time to comment. I’m really happy to hear you are enjoying them.
Diane Towlard says
Hi am making this recipe today but am unsure about veggies do you put in marianade with chicken before putting in the oven.
TIA
Sayward says
I’m confused on when to add the stock? Before putting it in the oven or halfway? And not over the chicken? Mine doesn’t look as good as yours.
Shevy (Slimming Eats) says
It tells you in step 4 of the recipe instructions when to add the chicken stock 🙂
Dee Castle says
I’m avoiding white carbs so used sweet potato instead of potato. (Also meant no par boiling too... good time saver!) omg was totally delicious! Looked and tasted fantastic! Thank you!
Netty says
This was probably the best tray bake I’ve ever made, very easy and delicious, the only change I made was I used carrots instead of squash, I’ll definitely be serving this many more times, hubby loved it . Netty
Elizabeth Turner says
This dish is outstanding. You really need to try it now. I cannot wait to try your other recipes. Amazing.
elaine whitehead says
Wow, omg, that was amazing will defo be making again
Caroline O’Donovan says
Had this tonight. Didn’t have squash or courgette so added carrot and swede instead. Absolutely delicious, this will definitely become one of our regular meals. Thanks Siobhan
Emma says
This was AMAZING!! Kids wolfed it down. Will be making again.