Greek Garlic Chicken Tray Bake (Opa, Dinner's Done)
Chicken, zucchini, potato, kale and broccolini roasted on one tray with lemon garlic butter. Low-spoon: ten minutes of chopping, then the oven does the rest.
Equipment
- Baking Tray
- Baking paper
- Large bowl
- Medium bowl
- Fork
- Zester or fine grater
- Sharp Knife
- Frying Pan (or BBQ)
- Meat thermometer (optional)
Ingredients
Tray
- 300 g chicken breast or thighs
- 100 g zucchini
- 100 g Spud Lite potato
- 1 bunch broccolini
- 100 g kale
- 1½ tbsp olive oil
- salt and pepper
Lemon garlic butter
- 20 g butter
- 1 clove garlic
- ½ tsp dried mint
- 1 lemon (zest of half and 2 tsp juice for the butter, the rest cut into wedges to serve)
- 1 tsp Natures Hollow Keto Honey Substitute
Instructions
Get set up
- Preheat the oven to 220°C.
- Line a baking tray with baking paper.
- Set the butter on the bench to soften.
Roast the veg
- Cut the zucchini into quarters lengthwise, then into 3 cm chunks.
- Cut the potatoes into 2 cm cubes (peeling is optional).
- Put the zucchini and potato in a large bowl with 2 tsp olive oil, salt and pepper. Shake to coat.
- Tip onto the tray and bake for 10 minutes, until the vegetables start to soften. Keep the bowl.
Prep the kale, garlic and lemon
- Crush the garlic.
- Remove the kale stems and tear the leaves into small pieces. Put them in the same bowl.
- Drizzle the kale with 1 tsp olive oil and massage it with your hands.
- Finely zest half the lemon, then juice it. Cut the remaining lemon into wedges.
- Trim the broccolini and cut any large pieces in half lengthwise.
Make the butter and coat the chicken
- In a medium bowl, mash the butter, garlic, mint, lemon zest, 2 tsp lemon juice, honey substitute, salt and pepper with a fork.
- Add the chicken to the bowl and spread the butter over it to coat.
Finish on the tray
- Add the chicken and broccolini to the tray with the zucchini and potato. Drizzle over any butter left in the bowl.
- Bake for 8 minutes.
- Scatter the kale over the tray and bake for 5 more minutes, until the kale is crisp and the chicken is cooked through (75°C at the thickest part, juices running clear).
- Rest the tray for 5 minutes.
- Serve with the lemon wedges.
Notes
Massaging the kale helps break down the fibres. Jarred garlic works in place of fresh. Fridge: refrigerate within 2 hours of cooking and eat within 3 days. Reheat until steaming hot all the way through.
Nutrition
Serving: 1 serve | Calories: 2230kcal | Carbohydrates: 4g | Protein: 51g | Fat: 33g