Peri Peri Chicken Tray Bake
User Reviews
4.8
45 reviews
Excellent
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
45 mins
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Servings
4
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Calories
518 kcal
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Course
Main Course
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Cuisine
Portuguese, South African
Peri Peri Chicken Tray Bake
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This Peri Peri Chicken Tray Bake is a healthy dinner idea that the whole family will love. Everything is cooked together on one sheet pan making it perfect for families who need easy meals! There's sweet potatoes, onions, corn, and juicy chicken breasts. All coated in a wonderful flavor-packed seasoning. You can make this spicy or mild to suit your family's tastes. A final wedge of lemon and some fresh cilantro/parsley and dinner is done!
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Ingredients
For the chicken
- 2 tablespoon olive oil
- 4 chicken breasts
- 2 tablespoon peri peri seasoning - see note 1
For the veg
- 2 onions - see note 2
- 2 sweet potatoes
- 4 mini corn on the cobs - see note 3
- 2 tablespoon olive oil
- 1 tablespoon peri peri seasoning - see note 1
To serve
- fresh cilantro
- 1 red chili
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Instructions
To Marinate the chicken (see note 4)
- Place the chicken breasts in a dish, pour over the olive oil and sprinkle with peri-peri seasoning. Turn the chicken over a few times to ensure it is all coated, then set to one side - See Note 4
When you are ready to cook
- If the chicken has been marinating in the refrigerator remove it so it can come to room temperature.
- Preheat the oven to 450ºF/230ºC.
- Peel the onions and cut them into quarters.
- Cut the sweet potatoes into wedges.
- Arrange the sweet potato, onion, and corn on the cobs on a large sheet pan (baking tray)
- Drizzle over the olive oil and then sprinkle with the 1 tablespoon of Peri-Peri seasoning.
- Roast in the oven for 25 minutes.
- Remove the sheet pan from the oven and rearrange the veg slightly to make four spaces for your chicken breasts.
- Add the chicken breasts to the sheet pan. Place back in the oven for 16-18 minutes until the chicken is cooked through and the potatoes are tender. (see note 5)
- Serve with lemon wedges, fresh cilantro and some slices of red chili.
Notes
- You can buy peri-peri seasoning in the grocery store, or make your own batch up using my homemade peri-peri seasoning recipe. Most seasoning blends contain salt so the dish should be well seasoned. however, you can add more salt to taste.
- Any large round onions work here. Red onions look especially pretty but the standard brown onions will taste just as good.
- I either buy mini corn on the cob in the freezer section, or I will buy two large cobs and cut them in half. If they are frozen get them out of the freezer whilst you are chopping the other veg so they start to defrost.
- The chicken can be marinated all day or just for the 25 minutes that the veg cooks for first. If you are leaving it all day, mix it together, then cover it with cling wrap and place in the refrigerator, remove it from the fridge when you start dinner so it can get to room temperature. This is important as it means the chicken will cook more quickly and give you juicy chicken. To marinate it just before dinner, mix the chicken together and cover with cling wrap, but leave it out of the fridge whilst you prep and cook the veg. This will ensure it is at room temperature. Please do not leave the chicken out of the refrigerator for more than two hours (1 hour if the temperature is 90ºF/32ºC)
- If you have larger chicken breasts, it may need 18-20 minutes to cook through. You want the internal temperature to be 165ºF/74ºC. A meat thermometer is your best friend when it comes to perfectly cooked chicken breasts. They are inexpensive and take the guesswork out of it all!
Nutrition Information
Show Details
Calories
518kcal
(26%)
Carbohydrates
28g
(9%)
Protein
51g
(102%)
Fat
21g
(32%)
Saturated Fat
3g
(15%)
Cholesterol
145mg
(48%)
Sodium
308mg
(13%)
Potassium
1293mg
(37%)
Fiber
4g
(16%)
Sugar
8g
(16%)
Vitamin A
9481IU
(190%)
Vitamin C
28mg
(31%)
Calcium
43mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 518 kcal
% Daily Value*
| Calories | 518kcal | 26% |
| Carbohydrates | 28g | 9% |
| Protein | 51g | 102% |
| Fat | 21g | 32% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 145mg | 48% |
| Sodium | 308mg | 13% |
| Potassium | 1293mg | 28% |
| Fiber | 4g | 16% |
| Sugar | 8g | 16% |
| Vitamin A | 9481IU | 190% |
| Vitamin C | 28mg | 31% |
| Calcium | 43mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
45 reviews
Excellent
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