Meal prep honey mustard chicken tray bake
Easy and delicious meal prep honey mustard chicken tray bake recipe featuring succulent chicken thighs glazed with a perfect blend of honey and mustard. Accompanied by roasted onions, red pepper, pumpkin, and green beans, all drizzled with olive oil for a wholesome, flavor-packed dinner option.
- 14 May 2024
- Cook time 35 min
- Prep time 25 min
- 4 Servings
- 8 Ingredients
Meal prepping is a great way to save time and effort throughout the week, and this Honey Mustard Chicken Tray Bake is both delicious and easy to make. With a blend of sweet and tangy flavors, combined with hearty vegetables, this dish ensures you have a nutritious and satisfying meal ready to go. Perfect for busy individuals looking to maintain a healthy diet, this recipe offers a balance of proteins, carbs, and fats, all baked in one tray for minimal clean-up.
Ingredients:
Instructions:
Preheat your oven to 400°F (200°C).
In a small bowl, mix together the honey and mustard until well combined. Set aside.
- Peel and chop the onion into wedges.
- Core and slice the red pepper into strips.
- Peel and dice the pumpkin into bite-sized pieces.
- Trim the ends off the green beans.
Pat the chicken thighs dry with paper towels. Season both sides with salt and pepper to taste.
- Place the chicken thighs on a large baking tray.
- Arrange the onion wedges, red pepper strips, pumpkin pieces, and green beans around the chicken.
- Drizzle the olive oil evenly over the chicken and vegetables.
- Brush the honey mustard sauce generously over each chicken thigh. If any sauce remains, drizzle it over the vegetables.
Place the baking tray in the preheated oven. Roast for about 30-35 minutes or until the chicken is golden brown and cooked through (internal temperature should reach 165°F or 75°C) and the vegetables are tender.
Remove the tray from the oven. Let it rest for a few minutes. Optionally, garnish with fresh herbs. Serve immediately, or let it cool and portion into meal prep containers for later use.
Tips:
- Preheat your oven to 200°C (400°F) to ensure even cooking.
- Marinate the chicken thighs in the honey and mustard mixture for at least 30 minutes beforehand to enhance the flavor.
- Cut the vegetables into similar-sized pieces to ensure they cook evenly.
- You can line the baking tray with parchment paper for easy clean-up.
- Stir the vegetables halfway through cooking to ensure they are roasted evenly on all sides.
- For extra crispiness, you can broil the tray bake for the last 5 minutes of cooking.
This Honey Mustard Chicken Tray Bake is an ideal meal prep solution, offering a delicious, well-rounded meal that is simple to prepare. By following these tips and ensuring your ingredients are fresh and well-prepped, you'll have a tasty dish that can be enjoyed throughout the week. Not only does this recipe make meal planning easier, but it also ensures you have a healthy and satisfying option ready to go whenever you need it. Enjoy the ease and flavor of this delightful tray bake!
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 300kcal | 12% |
| Protein | |
| Protein 20g | 13% |
| Carbohydrates | |
| Carbohydrates 20g | 6% |
| Fiber 3.06g | 8% |
| Sugar 12g | 12% |
| Fat | |
| Fat 24g | 28% |
| Saturated 6g | 19% |
| Cholesterol 100mg | - |
| Vitamins | |
| Vitamin A 580ug | 65% |
| Choline 63mg | 12% |
| Vitamin B1 0.20mg | 17% |
| Vitamin B2 0.35mg | 27% |
| Vitamin B3 6mg | 37% |
| Vitamin B6 0.59mg | 35% |
| Vitamin B9 55ug | 13% |
| Vitamin B12 0.62ug | 26% |
| Vitamin C 44mg | 50% |
| Vitamin E 1.99mg | 13% |
| Vitamin K 24ug | 19% |
| Minerals | |
| Calcium, Ca 60mg | 4% |
| Copper, Cu 0.26mg | 0% |
| Iron, Fe 2.34mg | 21% |
| Magnesium, Mg 50mg | 12% |
| Phosphorus, P 250mg | 20% |
| Potassium, K 820mg | 24% |
| Selenium, Se 20ug | 37% |
| Sodium, Na 110mg | 8% |
| Zinc, Zn 1.93mg | 18% |
| Water | |
| Water 270g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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