Lemon-herb chicken and vegetable traybake
65 min · 53 g protein · 487 cals / serving
One pan, one oven, dinner done: lemon, garlic and herb chicken roasted over potatoes, carrots, peppers, zucchini and broccoli, then finished with a cool dill yogurt. A yogurt marinade keeps the chicken juicy, and the vegetables catch its juices and brown at the edges.
Ingredients
Chicken
- 3 large chicken breasts, in large 5 cm (2-inch) chunks
- 1 cup nonfat Greek yogurt, divided
- 1 lemon, zest and juice
Chicken
- 5 cloves garlic, minced
- 2 tsp paprika
- 1 1/2 tsp dried oregano
- 1 tsp dried rosemary, crumbled
- 1 1/4 tsp salt
- 1 tsp black pepper
Vegetables
- 3–4 medium gold potatoes, cut into 3 cm (1 1/4-inch) chunks
- 3 carrots, thick slices
- 2 red onions, cut into wedges
- 1 tbsp olive oil
- 1 large red bell pepper, in strips
- 1 large zucchini, thick half-moons
- 1 large head broccoli, in florets
To serve
- a small bunch fresh dill, chopped
Steps
- Heat the oven to 425°F. In a bowl, mix 4 tbsp of the yogurt with the lemon zest, half the lemon juice, the garlic, paprika, oregano, rosemary and half the salt and pepper. Toss the chicken chunks in it until coated and leave them to marinate while the vegetables start.
- Toss the potatoes, carrots and onion wedges with two thirds of the oil and a pinch of salt and pepper, and spread them out over two large sheet pans; this much food steams instead of browning on one. Roast 20 minutes.
- Pull out the pans, turn the vegetables, and divide the pepper, zucchini and broccoli, tossed with the rest of the oil and a pinch of salt, between them. Nestle the chicken pieces on top, spaced apart, and roast 20–22 minutes more, swapping the pans' shelves halfway, until the chicken is browned at the edges and reads 165°F in the center of the thickest piece and the potatoes are tender.
- Stir the dill, a squeeze of the remaining lemon juice and the last of the salt into the rest of the yogurt. Squeeze the last of the lemon over the tray and serve with the dill yogurt on the side.
Good to know
Why marinate the chicken in yogurt?
The yogurt clings to the chicken, browns in the oven heat and keeps the meat juicy, so breast stays tender in a hot oven. Even 20 minutes makes a difference; up to a day in the fridge is better still.
Why are my vegetables steaming instead of browning?
The pans are too crowded. Everything needs a little space so moisture can escape, which is why this uses two pans; if yours are small and the food is packed edge to edge, use a third.
Can I use chicken thighs?
Yes, boneless skinless thighs are richer, at about 65 instead of 72, and very forgiving. Use them whole and add them with the second batch of vegetables as written, still checking for 165°F.
Alternative
Per
- Calories
- 93
- Protein
- (46%)
- 10 g
- Fat
- (19%)
- 2 g
- Carbohydrates
- (35%)
- 9 g
- of which sugar
- 3 g
- Fiber
- 2 g
- Sodium
- 166 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1950 kcal goes into the pot and 2724 g of ingredients comes out as about 2100 g of food: 93 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.