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chicken & rice traybake

Savory Chicken & Rice Traybake for Effortless Family Dinners

This chicken & rice traybake is a comforting one-pan wonder, perfect for busy weeknights and family gatherings.
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Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 red onions Adds sweetness and depth; can substitute with shallots
  • 3 mixed-colour peppers Substitute with any bell peppers based on availability
  • 300 g long-grain rice Can use basmati or jasmine rice as alternatives
For the Chicken
  • 8 free-range chicken thighs (skin on, bone in) Main protein source; skinless can be used for a lighter version
  • 2 tablespoons olive oil Can replace with avocado oil if preferred
  • 3 tablespoons Cajun-style seasoning Substitute with paprika, cayenne, and garlic powder
For the Extras
  • 4 corn cobbettes Frozen corn can be substituted
  • 2 tablespoons peri-peri sauce Adjust quantity based on taste preferences
  • 2 tablespoons natural yogurt Can swap for sour cream or omit for dairy-free

Equipment

  • Baking tray
  • Mixing Bowl

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 200°C (400°F) and lightly grease a large baking tray with olive oil.
  2. Combine diced red onions and sliced mixed-colour peppers with olive oil in a large mixing bowl and toss thoroughly.
  3. Add chicken thighs, Cajun-style seasoning, and long-grain rice to the bowl and mix until evenly coated.
  4. Pour in about 600ml of water, gently place the corn cobbettes on top, and drizzle with peri-peri sauce.
  5. Bake for 50-60 minutes until chicken is golden brown and rice is fluffy.
  6. Remove from the oven, let it rest, and serve directly from the tray with a dollop of natural yogurt.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 50gProtein: 35gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 120mgSodium: 600mgPotassium: 700mgFiber: 3gSugar: 5gVitamin A: 500IUVitamin C: 120mgCalcium: 50mgIron: 2mg

Notes

For the best results, ensure the chicken skin is well-seasoned and check its internal temperature for safety.

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