Easy Chicken & Orzo Tray Bake: A Quick, Healthy Family Meal
As a busy parent, finding time to prepare healthy meals for the family can be challenging. That's why tray bakes, like this Chicken & Orzo Tray Bake, are a lifesaver. Not only is it quick and easy to make, but it's also packed with nutrients and flavors that your family will love. Let's dive into this delicious recipe, perfect for those hectic weeknights.
Why Choose a Tray Bake?
Tray bakes are ideal for busy parents for several reasons:
- Minimal Prep Time: With just a few ingredients and simple steps, you can have this meal in the oven in no time.
- Easy Cleanup: Everything cooks in one pan, reducing the number of dishes to wash.
- Nutritious: With protein, veggies, and carbs all in one dish, it’s a balanced meal.
Ingredients You'll Need
Here's what you'll need to serve a family of four:
- 1 kg chicken thighs
- 250g orzo
- 2 peppers, chopped
- 1 onion, chopped
- 2 cloves garlic, crushed
- 1 cup of frozen peas
- 350 ml hot stock (chicken or vegetable)
- Olive oil, for drizzling
- Salt and pepper, to taste
Step-by-Step Cooking Instructions
- Preheat the Oven: Start by preheating your oven to 210°C (410°F).
- Prepare the Ingredients: Place the chicken thighs, onions, garlic, and peppers into a large roasting tray. Season with salt and pepper and drizzle with olive oil.
- Initial Roasting: Roast in the oven for 20 minutes.
- Add Orzo: Remove the tray, add the dry orzo, and stir around the chicken.
- Add Stock: Pour in the hot stock and stir again to combine.
- Continue Cooking: Return to the oven, reduce the temperature to 200°C (390°F), and bake for another 25 minutes.
- Add Peas: Stir in the frozen peas and bake for an additional 5 minutes.
- Serve: Once done, let it cool slightly before serving.
Tips for Customizing Your Tray Bake
Here are a few ways to make this recipe your own:
- Vegetable Variations: Swap or add vegetables like zucchini, cherry tomatoes, or carrots.
- Add Herbs: Fresh herbs such as rosemary or thyme can enhance the flavor.
- Spice it Up: For a kick, add a pinch of chili flakes or smoked paprika.
Nutritional Benefits
This Chicken & Orzo Tray Bake is not only delicious but also nutritious:
- Protein: Chicken thighs are a great source of protein, essential for muscle building and repair.
- Fiber: Vegetables and orzo contribute to your daily fiber intake, promoting digestive health.
- Vitamins and Minerals: Peppers and peas add vitamins A, C, and K, along with minerals like potassium and magnesium.
Frequently Asked Questions
Can I use chicken breasts instead of thighs?
Yes, chicken breasts can be used, but they may cook faster. Check for doneness a bit earlier to avoid overcooking.
Can I prepare this dish in advance?
You can prep the ingredients ahead of time and store them in the fridge. Assemble and bake when you're ready to cook.
Is there a gluten-free alternative to orzo?
Yes, you can use gluten-free pasta or rice instead of orzo.
What type of stock should I use?
Chicken stock adds a rich flavor, but vegetable stock works well too, especially for a lighter taste.
Can this recipe be frozen?
Yes, you can freeze leftovers. Allow them to cool completely before transferring to an airtight container and freezing.
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