Honey mustard chicken tray bake
This Honey Mustard Chicken Tray Bake combines succulent chicken thighs with a tangy honey mustard sauce and a colorful mix of onions, peppers, pumpkin, and green beans. A simple, nutritious one-tray meal perfect for busy weeknights.
Cook time 35 min
Prep time 25 min
Ingredients:
4 chicken thighs2 tbsp honey
2 tsp mustard
1 onion
1 red pepper
4 cups pumpkin
3/4 cup green beans
2 tbsp olive oil
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.
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.
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!
Honey mustard chicken tray bake FAQ:
The honey mustard chicken tray bake should be roasted in the preheated oven for about 30-35 minutes. The chicken should reach an internal temperature of 165°F (75°C) and the vegetables should be tender.
Yes, you can substitute or add other vegetables such as carrots, zucchini, or broccoli based on your preference. Just ensure that the cooking time remains appropriate for the vegetables you choose.
Leftovers can be stored in airtight containers in the refrigerator for up to 3-4 days. Alternatively, you can freeze the portions for up to 2-3 months. Reheat thoroughly before serving.
You can substitute honey with maple syrup or agave syrup for a similar sweetness. Note that this may alter the flavor slightly.
To ensure the chicken thighs are cooked through, use a meat thermometer to check that the internal temperature reaches at least 165°F (75°C). If you don’t have a thermometer, ensure the juices run clear and there is no pink meat.
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.
Nutrition per serving
4 ServingsCalories 300kcal
Protein 20g
Carbohydrates 20g
Fiber 3.06g
Sugar 12g
Fat 24g
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