Italian Chicken Tray Bake

Italian Chicken Tray Bake

At Zing Wellbeing we love healthy and nutritious recipes and we have hundreds of them in our Zing Wellbeing Program.

And this chicken recipe is a chicken tray bake recipe - but not just any chicken tray bake recipe - it is an Italian Chicken Tray Bake.

And you can see heaps more recipes in our program

Italian Chicken Tray Bake

Serves: 4

Preparation time: 15 minutes

Cooking time: 25-30 minutes

Ingredients:

  • 4 boneless, skinless chicken breasts (or thighs)
  • 2 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • 2 cloves garlic, minced
  • 1 tsp dried Italian herbs (or a mix of oregano, basil, and thyme)
  • 1 tsp paprika
  • 1 large red bell pepper, sliced
  • 1 large yellow bell pepper, sliced
  • 1 medium red onion, sliced into wedges
  • 1 zucchini, sliced into rounds
  • 1 cup cherry tomatoes, halved
  • ½ cup pitted black or green olives
  • Salt and pepper, to taste
  • Fresh basil or parsley, chopped, for garnish

Instructions:

Preheat your oven to 200°C (400°F).

In a large bowl, mix together the olive oil, balsamic vinegar, minced garlic, Italian herbs, paprika, salt, and pepper.

Add the chicken breasts to the bowl, turning them to coat evenly in the marinade. Let the chicken marinate for at least 10-15 minutes (or up to 2 hours in the refrigerator for more flavor).

While the chicken is marinating, prepare the vegetables. Place the sliced bell peppers, red onion, zucchini, cherry tomatoes, and olives on a large baking sheet. Drizzle with a little olive oil, season with salt and pepper, and toss to coat.

Make space on the baking sheet for the marinated chicken breasts. Arrange the chicken among the vegetables.

Bake the chicken and vegetables:

Place the tray in the preheated oven and bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender and slightly caramelized.

If desired, you can switch to the broiler for the last 2-3 minutes to give the chicken and vegetables a nice golden color.

Garnish the tray bake with fresh basil or parsley before serving.

Nutritional Information per serving:

  • Calories: 398
  • Protein: 33g
  • Carbohydrates: 14g
  • Fat: 15g
  • Fibre: 3g

Health benefits of this chicken tray bake recipe

High in Protein and Healthy Fats: The lean chicken provides a substantial amount of high-quality protein for muscle maintenance and repair, while the olive oil and olives add heart-healthy monounsaturated fats, which support cardiovascular health and reduce inflammation.

Rich in Antioxidants and Fibre: The colorful vegetables like bell peppers, zucchini, and cherry tomatoes are packed with vitamins, minerals, and antioxidants, supporting a strong immune system and promoting gut health through their high fibre content.

Supports Digestion and Immunity: The inclusion of garlic, balsamic vinegar, and Italian herbs not only enhances flavor but also offers compounds that may boost immunity, improve digestion, and reduce the risk of chronic diseases.

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