Easy Recipe Today

Marry Me Chicken Traybake

481calories
47 gprotein
23 gnet carbs
295 mgsodium
40 mintotal

≈ £2.58 per servingestimated from UK store prices

Marry Me Chicken as a traybake: chicken with sun-dried and cherry tomatoes, garlic and oregano, finished with a creamy Parmesan sauce.

One baking tray

It all cooks on one baking tray, so there is very little to wash.

Numbers you can cook to

47 g of protein and 295 mg of sodium per serving — the figures printed in the book.

10 minutes of prep

Then 30 minutes of cooking, 40 minutes in all.

The recipe

Marry Me Chicken Traybake

Prep 10 minCook 30 minTotal 40 minServes 4
Servingsmakes 4
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Ingredients

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

  1. Heat the oven to 220°C (425°F). Toss the cherry tomatoes, chopped sun-dried tomatoes, sliced garlic and oregano with the oil in a 9 by 13 inch (23 by 33 cm) pan and roast 12 minutes, until the tomatoes split.
  2. Push them aside, lay the chicken in and roast 18-20 minutes more, until the juices run clear and the chicken reads 74°C (165°F).
  3. Lift the chicken out and take the tray off the heat. Let it stop sizzling, then beat the yogurt and Parmesan into the tomatoes and their juices until glossy.
  4. Return the chicken, turn it in the sauce, and finish with torn basil and breadcrumbs toasted golden in a dry pan.
Chef’s tipBeat the yogurt into the pan juices off the heat. On direct heat it splits; off it, it stays glossy.
KeepKeeps 3 days, freezes 2 months. Warm covered in a low oven; yogurt in its own pot.
SwapNo sun-dried tomatoes? Jarred peppers and a little tomato paste.

Nutrition per serving

The figures printed in the book, worked out from the ingredient list. How we count.

481Calories
47 gProtein
29 gCarbs
23 gNet carbs
6 gFibre
20 gFat
3.8 gSaturated fat
14 gSugars
295 mgSodium
1680 mgPotassium

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High-Protein DASH Meal Prep
This recipe is from the cookbook

High-Protein DASH Meal Prep

112 lower-sodium recipes that still taste of something, each with its numbers printed on the page, plus a 30-day plan.

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