Sticky Chicken Tray Bake
User Reviews
5
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Prep Time
5 mins
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Cook Time
30 mins
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Marinating time
1 hr
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Total Time
1 hr 35 mins
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Servings
4 servings
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Calories
505 kcal
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Course
Main Course
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Cuisine
Asian
Sticky Chicken Tray Bake
Description
This recipe starts by marinating chicken thighs in a mixture of sesame oil, soy sauce, runny honey, lime juice, crushed garlic, fresh grated ginger, and Chinese five spice. The marinated chicken is then placed on a baking sheet with halved pak choi and tenderstem broccoli, and the remaining marinade is poured over the vegetables. Roasting at 200°C (400°F) for about 30 minutes cooks the chicken through while softening the vegetables.
The marinade creates a sticky, flavorful coating on the chicken, enhanced by the natural caramelization during roasting. The fresh pak choi and tenderstem broccoli add vegetable texture and a mild, leafy flavor. The dish finishes with toppings of sliced red chili, spring onions, toasted sesame seeds, and cashews for crunch and a slight heat element. Cooked wholewheat noodles can be added to the tray to serve as a wholesome base.
Substitutions and additions are suggested in the notes: swapping honey for maple syrup, using drumsticks instead of thighs, or exchanging vegetables like spring greens, mushrooms, courgette, or aubergine. The dish can also be served with rice, mashed potatoes, or couscous instead of noodles, offering flexibility for different meals.
Ingredients
Chicken:
- 8 chicken thighs
- 160 g Tenderstem broccoli
- 2 pak choi halved length ways, aka bok choy
Marinade:
- 2 tablespoon sesame oil
- 3 tablespoon soy sauce
- 2 tablespoon honey runny
- 0.5 lime juice only
- 2 garlic crushed, clove
- 30 g ginger grated, fresh
- 1 tablespoon Chinese five spice
To Serve:
- 1 tablespoon sesame seeds
- 1 red chili pepper sliced
- 3 spring onion sliced, aka scallion
- 60 g cashews
- 4 nests wholewheat noodles boiled and drained (optional, dried
Instructions
- Mix together 2 tablespoon Sesame oil, 3 tablespoon Soy sauce, 2 tablespoon Runny honey, juice of 0.5 Lime, 2 Garlic clove, 30 g Fresh ginger and 1 tablespoon Chinese five spice. This is the marinade.
- Put 8 Chicken thighs in a large bowl and cover with the marinade. Refrigerate for at least an hour.
- Preheat your oven to 200°C/180°C(fan)/400°F/Gas 6.
- Put the marinated chicken on a baking sheet and add 2 Pak choi (bok choy) (halved) and 160 g Tenderstem broccoli. Pour the marinade from the bowl over everything.
- Bake in the oven for 30 minutes or until the chicken is cooked through. Baste halfway through.
- Cook 4 nests Dried wholewheat noodles according to the packet instructions.
- Add the cooked noodles to the tray and top with 3 Spring onion (Scallion), 1 Red chilli, 60 g Cashews and 1 tablespoon Sesame seeds.
Notes
- Honey in the marinade can be replaced with maple syrup as an alternative sweetener.
- Add heat by including red chili flakes, cayenne, or sriracha in the marinade if desired.
- Chicken drumsticks can be used instead of thighs, adjusting cooking time accordingly.
- Vegetable alternatives include spring greens, diced mushrooms, courgette, or aubergine, depending on preference.
- You can serve the dish with noodles as suggested, or substitute rice, mashed potatoes, or couscous as a base.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 505 kcal
% Daily Value*
| Serving | 1portion | |
| Calories | 505kcal | 25% |
| Carbohydrates | 32g | 11% |
| Protein | 57g | 114% |
| Fat | 25g | 38% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 215mg | 72% |
| Sodium | 1248mg | 52% |
| Potassium | 1994mg | 42% |
| Fiber | 7g | 28% |
| Sugar | 16g | 32% |
| Vitamin A | 19266IU | 385% |
| Vitamin C | 246mg | 273% |
| Calcium | 534mg | 53% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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