If you are looking for an easy weekday chicken meal then this healthy chicken traybake is perfect. With just 10 minutes to assemble and then popping it in the oven, it is a perfect dish for all the family. As a vegetarian myself I can suggest swapping the chicken for Quorn fillets for a vegetarian equally tasty option.

Chicken tray bake
Chicken tray bake

This website is in no way affiliated with Slimming World, Weight Watchers, Noom or any other weight loss plan and no contributors have been trained by them or worked for them. It is the reader’s responsibility to check syn values, points and allowances themselves on the appropriate website or app as those given are approximate.

What chicken should you use?

This healthy chicken traybake is great for any chicken you like. It works well with chicken thighs but if you are not so keen on them then drumsticks or breasts work just as well.

If you are following Slimming World be sure to remove any skin off the chicken before you eat it or syn it accordingly.

Different size chicken pieces and different cuts can take slightly different times to cook. To ensure you don’t risk food poisoning the best thing to do is use a kitchen thermometer.

raw chicken breasts on a white plate
Raw chicken breasts

Making this traybake for weight loss

If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan you can usually count the ingredients within this recipe in your allowances. It is of course important to check yourself any plan you follow and remember all nutritional information and ingredients are found in the recipe card below.

Syns of chicken skin

If you like the skin on chicken then the skin itself is synned at 6.5 syns for 25g. Another way of counting the skin is by weighting the piece of chicken as a whole. For 100g of chicken breast with skin grilled, you would count 2 syns. Roasted chicken drumsticks with skin are 3 syns for 100g and a wing quarter roasted is 5 syns per 100g of chicken.

As you can see the syn value varies considerably so do remember this if you do not get the weight loss you want at the end of the week.

Whole roast chicken on white background
Whole roast chicken

Adaptions to try with this recipe

A few easy ways you can adapt this recipe are as follows.

To make a curried healthy chicken traybake marinate the chicken overnight in the fridge before cooking. The easiest way to do this is with fat-free yoghurt and curry powder to your prefered taste.

If you prefer a Chinese flavour then try the same however with Chinese five-spice. An easy way to slightly change the flavour of this popular dish.

If cooking for children you can always flavour your chicken and leave theirs plain if they prefer.

frying pan with spices
Frying pan with spices being gently fried to bloom

Using frozen chicken

Chicken for this or any other chicken recipes should never be cooked from frozen, there are so many issues with this that risk food poisoning. If you have just realised you only have frozen chicken there I have lots of tips to safely defrost chicken check them out in my defrosting chicken guide.

frozen chicken in a yellow tray
Frozen chicken

Making Quorn traybake

It is really easy to adapt this recipe to use Quorn, as a vegetarian myself I do it often. It is always worth remembering that Quorn takes less time to cook when substituting it for chicken. It is best with Quorn fillets for a similar flavour.

Check out my selection of Quorn recipes, all perfect for all the family whether vegetarian or not, some are vegan too.

Quorn mince and chicken pieces
Quorn mince and Quorn chicken pieces
.

More recipes you may enjoy

If you like a traybake have you tried my sausage traybake yet? Both store well in the fridge for a couple of days so are good to make in advance.

For more chicken recipes check out this huge list of chicken recipes!

Other popular recipes I have that are as easy as this are eggs in ham, chicken and mushroom curry and keema curry.

What sort of dieter are you? Will any of the following guides help?

Keema curry
Keema curry

Weight loss and Exercise Support

I have a lot of weight loss guides and support if you want to exercise including if you have a condition like fibromyalgia.

Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!

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Chicken tray bake

Healthy chicken traybake

  • Author: Jen Mellor
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: 4 Portions 1x
  • Category: Main Meal
  • Method: Easy
  • Cuisine: English
  • Diet: Low Calorie

Description

A tasty weekday chicken meal perfect for all the family and on a budget.


Ingredients

Scale

Low-calorie cooking spray

400g New potatoes. cut into bize-size chunks

2 onions, each halved and each half cut into around 4 wedges

4 chicken breasts or chicken of choice

2 red peppers

3 Tomatoes, halved

1 courgette, thickly sliced

4 Garlic cloves, peeled and sliced

A few sprigs of fresh thyme


Instructions

Preheat oven to Gas 6, 200°c, fan 180°c.

Line a large baking tray (use one with sides) with baking paper and spray well with low-calorie cooking spray then add the chicken and potatoes and cook for 10 minutes.

Remove from the oven, turn the potatoes and add the other vegetables spread nicely for even cooking. Sprinkle over the garlic sliced and cook for a further 20 minutes

Check chicken is thoroughly cooked before serving as depending on the size of the chicken and cut used this can vary.



Keywords: one-pot, traybake, Slimming World, syn-free, healthy main meal, weekday meal

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