Chicken and Chickpea Tray Bake

 

Chicken and Chickpea Tray Bake

 

A hen and chickpea tray bake is a simple, wholesome, and flavorful dish ideal for weeknight dinners. It combines soft fowl, hearty chickpeas, greens, and aromatic herbs, all roasted together in a single pan for minimal fuss and maximum flavor.

Ingredients (Serves 4):

four bone-in, pores and skin-on hen thighs (or breasts if preferred)

1 can (400g) chickpeas, tired and rinsed

1 pink bell pepper, chopped

1 yellow bell pepper, chopped

1 medium red onion, sliced

2 medium carrots, sliced into skinny sticks

three cloves garlic, minced

2 tbsp olive oil

1 tsp smoked paprika

1 tsp floor cumin

1 tsp dried oregano

½ tsp chili flakes (optional)

Salt and black pepper, to taste

Juice of ½ a lemon

Fresh parsley, chopped, for garnish

Instructions:

1. Preheat the Oven: Preheat your oven to 2 hundred°C (400°F). Line a big baking tray with parchment paper for easy cleanup.

2. Prepare the Chicken: Pat the chook thighs dry with paper towels. Rub them with a little olive oil, salt, pepper, smoked paprika, and cumin. Set aside.

3. Prepare the Vegetables and Chickpeas: In a big bowl, integrate the chickpeas, bell peppers, onion, carrots, and garlic. Drizzle with olive oil and sprinkle with oregano, a pinch of chili flakes if using, and a few salt and pepper. Toss the whole thing nicely so the greens and chickpeas are lightly lined with oil and spices.

 4. Assemble the Tray Bake: Arrange the pro vegetables and chickpeas flippantly at the baking tray. Place the hen thighs on pinnacle, skin side up. The hen will roast fantastically whilst the greens prepare dinner underneath.

5. Roasting: Roast in the preheated oven for 35–forty minutes, or till the chook reaches an internal temperature of 75°C (165°F) and the pores and skin is golden and crispy. Stir the vegetables midway through cooking for even roasting.

6. Finishing Touches: Once cooked, remove the tray from the oven. Squeeze the juice of 1/2 a lemon over the hen and greens to feature a clean, zesty taste. Sprinkle generously with chopped sparkling parsley for colour and freshness.

7. Serving Suggestions: This tray bake is scrumptious on its personal or served with a aspect of couscous, rice, or warm flatbread. A dollop of yogurt or tzatziki also pairs splendidly with the spices.

Tips for Success:

Crispier Chicken Skin: Make positive the chook skin is dry earlier than roasting and don’t overcrowd the tray.

Add More Veggies: You can upload zucchini, cherry tomatoes, or cauliflower florets to make it even heartier.

One-Pan Convenience: Using a unmarried tray minimizes washing up, making this a sensible meal for busy evenings.

Meal Prep Friendly: This dish maintains nicely within the fridge for up to a few days and can be reheated in the oven or microwave.

This Chicken and Chickpea Tray Bake is perfect for absolutely everyone looking for a nutritious, protein-packed meal that calls for minimum effort. The chickpeas add fiber and a slightly nutty flavor, whilst the roasted veggies convey sweetness and texture. The spices—paprika, cumin, and oregano—provide the dish a Mediterranean vibe, balanced with the brightness of lemon juice and sparkling parsley.

With the whole lot cooked together in a single tray, the flavors meld superbly, and the meal seems vibrant and inviting while served. It’s no longer most effective gratifying however additionally visually appealing—a colorful, wholesome dish that works nicely for own family dinners or batch cooking for the week.

If you need, I can also make a super clean 30-minute model of this tray bake that’s even quicker but simply as tasty. Do you want me to try this.