This chicken tray bake might be speedy, but it certainly doesn't skimp on flavour. Even better, it requires minimal washing up.
Serves44
Cook time15 mins15 minutes
Prep time15 mins15 minutes
For a perfect family dinner, you can’t beat a classic tray bake. This one combines maple-flavoured syrup, wholegrain mustard, a packet of roasting vegetables, chicken breast fillets and brussels sprouts. Plus it’s ready in just 30 minutes.
To get started, preheat the oven to 210 degrees Celsius. Line a baking tray with baking paper. Mix the maple flavoured syrup and wholegrain mustard together in a small jug. You’ll need to chop the Coles roasting vegetables into smaller 2-centimetre pieces. This helps them to cook faster.
Add the vegetables to the tray, then drizzle with half the maple syrup mixture and give them a toss to coat evenly. Roast for 5 minutes. Meanwhile, cut 3 deep slits in the chicken breast fillets. This will help the heat penetrate the chicken so it cooks quickly. You can spray the chicken with some olive oil spray to prevent it from sticking to the pan.
Season and cook in a hot non-stick frying pan for 2 ½ minutes each side. You want to get some golden brown colour on the chicken and kick start the cooking process. Arrange the chicken on top of the vegetables and drizzle with the remaining maple syrup mixture. Roast for another 10 minutes.
To finish the tray bake, add the brussels sprouts to the tray and keep roasting for another 10 minutes. The tray bake is ready when the chicken is cooked through and the vegetables are tender. Make this healthy, veggie-packed tray bake your new family favourite. For an easy meat-free twist, simply swap the chicken for plant-based sausages.
Ingredients
1/3 cup (80ml) Coles Maple Flavoured Syrup
1 tbs Coles Wholegrain Mustard
500g pkt Coles Roasting Vegetables with Garlic & Rosemary, chopped
1 large pkt (about 1kg) Coles Free Range RSPCA Approved Chicken Breast Fillets
200g brussels sprouts, halved
Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.
Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.
Method
Step 1
Preheat oven to 210°C. Line a large baking tray with baking paper. Combine the maple syrup and mustard in a jug. Chop the vegetables and garlic from the roasting kit into 2cm pieces. Place on the lined tray with the rosemary. Add half the maple mixture and toss to coat. Roast for 5 mins.
Step 2
Meanwhile, cut 3 deep slits in each chicken fillet. Season. Heat a large non-stick frying pan over high heat. Cook the chicken for 2 1/2 mins each side or until golden brown.
Step 3
Place the chicken over the vegetables on the tray. Drizzle with the remaining maple mixture. Roast for 10 mins. Add the brussels sprouts to the tray. Roast for a further 10 mins or until the chicken is cooked through and the vegetables are tender.
