Garlic and rosemary chicken tray bake

Summary

Garlic and rosemary chicken tray bake is a delightful, aromatic dish that tantalizes your taste buds while keeping you in check with your health goals. Using simple, clean ingredients, this tray bake is not just scrumptious but also packed with nutrition. Let’s dive into this amazing recipe, shall we?

Ingredients

• Chicken breasts: 2 (about 500g [grams])
• Fresh rosemary sprigs: 4 (8g [grams])
• Garlic cloves, minced: 5 (15g [grams])
• Olive oil: 2 tablespoons (30ml [milliliters])
• Salt: ½ teaspoon (3g [grams])
• Black pepper: ¼ teaspoon (1g [grams])
• Red bell pepper, sliced: 1 (about 150g [grams])
• Zucchini sliced: 1 (about 200g [grams])
• Cherry tomatoes: 10 (100g [grams])
• Lemon, juiced: 1 (about 3 tablespoons or 45ml [milliliters])

Preparation and Cooking Time

• Preparation Time: 10 minutes
• Cooking Time: 30 minutes
• Total Time: 40 minutes

Serves 2

Nutritional Facts (Per Serving)

• Calories: 450
• Protein: 40g
• Carbohydrates: 18g
• Dietary Fiber: 4g
• Sugars: 8g
• Total Fat: 25g
• Saturated Fat: 4g
• Sodium: 400mg

Instructions for Garlic and rosemary chicken tray bake

1. Preheat your oven to 375°F (190°C).
2. In a bowl, mix together the minced garlic, olive oil, lemon juice, salt, and black pepper to form a marinade.
3. Lay out the chicken breasts in a tray.
4. Generously brush the chicken breasts with the prepared garlic-rosemary marinade, ensuring all surfaces are well coated.
5. Sprinkle the fresh rosemary sprigs over the chicken.
6. Place the sliced red bell pepper, zucchini, and cherry tomatoes around the chicken in the tray.
7. Pop the tray into the preheated oven and let it bake for about 30 minutes or until the chicken is thoroughly cooked and has a golden-brown finish.
8. Once baked, remove it from the oven and let it rest for a few minutes before serving.

Tips

1. For an even more aromatic experience, consider adding more minced garlic or rosemary according to personal preference.
2. To ensure even cooking, ensure the chicken breasts are of similar size and thickness.
3. For a crispier finish, consider broiling the chicken for the last 3-5 minutes of cooking.
4. If you want to jazz it up, you could add a sprinkle of crushed chili flakes for a bit of heat.

Serving Suggestions

• Serve the Garlic and rosemary chicken tray baked atop a bed of quinoa or brown rice to make it a hearty meal.
• A side salad with a light vinaigrette complements the flavors of the tray and bake beautifully.
• Drizzling a little extra virgin olive oil before serving can elevate the dish further.
• Freshly squeezed lemon juice or zest can add an additional layer of tangy freshness.

This Garlic and rosemary chicken tray bake is a testament to the fact that deliciousness can coexist with healthiness. Perfect for busy weekdays or even special occasions, this dish from AH7 is bound to make you fall in love with cooking all over again. Revel in the wonderful harmony of garlic and rosemary as they come together to give you an unforgettable gastronomic experience! Have a meal that’s both delectable and nutritious!

GARLIC AND ROSEMARY CHICKEN TRAY BAKE

Garlic and rosemary chicken tray bake is a delightful, aromatic dish that tantalizes your taste buds while keeping you in check with your health goals. Using simple, clean ingredients, this tray bake is not just scrumptious but also packed with nutrition. Let’s dive into this amazing recipe, shall we?

5 from 1 vote

Print Share Email Tweet Pin

Prep Time: 10 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 38 minutes minutes

Nutritions

Nutrition Facts

GARLIC AND ROSEMARY CHICKEN TRAY BAKE

Amount per Serving

Calories

450

% Daily Value*

Fat

 

25

g

38

%

Saturated Fat

 

4

g

25

%

Sodium

 

400

mg

17

%

Carbohydrates

 

18

g

6

%

Fiber

 

4

g

17

%

Sugar

 

8

g

9

%

Protein

 

40

g

80

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Chicken breasts: 2 about 500g [grams]
• Fresh rosemary sprigs: 4 8g [grams]
• Garlic cloves minced: 5 (15g [grams])
• Olive oil: 2 tablespoons 30ml [milliliters]
• Salt: ½ teaspoon 3g [grams]
• Black pepper: ¼ teaspoon 1g [grams]
• Red bell pepper sliced: 1 (about 150g [grams])
• Zucchini sliced: 1 about 200g [grams]
• Cherry tomatoes: 10 100g [grams]
• Lemon juiced: 1 (about 3 tablespoons or 45ml [milliliters])

Instructions

• Preheat your oven to 375°F (190°C).
• In a bowl, mix together the minced garlic, olive oil, lemon juice, salt, and black pepper to form a marinade.
• Lay out the chicken breasts in a tray.
• Generously brush the chicken breasts with the prepared garlic-rosemary marinade, ensuring all surfaces are well coated.
• Sprinkle the fresh rosemary sprigs over the chicken.
• Place the sliced red bell pepper, zucchini, and cherry tomatoes around the chicken in the tray.
• Pop the tray into the preheated oven and let it bake for about 30 minutes or until the chicken is thoroughly cooked and has a golden-brown finish.
• Once baked, remove it from the oven and let it rest for a few minutes before serving.

Notes

TIPS

For an even more aromatic experience, consider adding more minced garlic or rosemary according to personal preference.
To ensure even cooking, ensure the chicken breasts are of similar size and thickness.
For a crispier finish, consider broiling the chicken for the last 3-5 minutes of cooking.
If you want to jazz it up, you could add a sprinkle of crushed chili flakes for a bit of heat.

SERVING SUGGESTIONS

Serve the Garlic and rosemary chicken tray baked atop a bed of quinoa or brown rice to make it a hearty meal.
A side salad with a light vinaigrette complements the flavors of the tray and bake beautifully.
Drizzling a little extra virgin olive oil before serving can elevate the dish further.
Freshly squeezed lemon juice or zest can add an additional layer of tangy freshness.