0 from 72 votes
Sticky Chicken Tray Bake
No fuss, but full of flavour, this Sticky Chicken Tray Bake couldn't be easier. All done in one pan with a simple, yet delicious marinade.
Prep Time
5 mins
Cook Time
5 mins
Marinating time
1 hr
Total Time
1 hr 35 mins
Servings: 4 servings
Calories: 505 kcal
Course:
Main Course
Cuisine:
Asian
Ingredients
Chicken:
- 8 chicken thighs
- 160 g Tenderstem broccoli
- 2 Pak choi (bok choy) halved length ways
Marinade:
- 2 tablespoon sesame oil
- 3 tablespoon soy sauce
- 2 tablespoon runny honey
- 0.5 lime juice only
- 2 garlic clove crushed
- 30 g fresh ginger grated
- 1 tablespoon Chinese five spice
To Serve:
- 1 tablespoon sesame seeds
- 1 red chilli sliced
- 3 Spring onion (Scallion) sliced
- 60 g cashews
- 4 nests Dried wholewheat noodles boiled and drained (optional)
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.
Cup of Yum
Notes
- If you don't have honey, then you can swap it for maple syrup.
- If you want to add some spice to the marinade, then add a pinch of red chilli flakes or some cayenne. We also like to add a little bit or Sriracha to it.
- We used chicken thighs, however you could use chicken drumsticks instead.
- You can swap the tenderstem and (pak choi) bok choy for spring greens. You could also add some diced mushrooms, courgette and aubergine.
- We served ours with noodles, but you could swap it for rice and still add to the pan. Or, serve the chicken on top of mashed potatoes or couscous.
Nutrition Information
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
(57%)
Fiber
7g
(28%)
Sugar
16g
(32%)
Vitamin A
19266IU
(385%)
Vitamin C
246mg
(273%)
Calcium
534mg
(53%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 505
% 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.