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    5 from 4 votes

    Soy Chicken Tray Bake

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    Mimi Harrison Posted on Updated on
    This Soy Chicken Tray Bake is super easy to make, just let the oven do all the work. Low in calories and high in protein, this crispy roasted chicken dish is nutritious and so delicious!
    Prep time: 5 minutes
    Cook Time: 50 minutes
    Total Time: 55 minutes
    £0.93
    Makes: 6
    mains
    Asian
    Freezable

    Soy Chicken Tray Bake

    by Mimi Harrison
    Print
    5 from 4 votes
    Prep Time: 5 minutes
    Cook Time: 50 minutes
    Total Time: 55 minutes
    £0.93
    mains
    Asian
    Freezable
    Servings: 6
    Overhead shot of golden browned chicken thighs and broccoli on a baking tray
    MetricUS Standard
    This Soy Chicken Tray Bake is super easy to make, just let the oven do all the work. Low in calories and high in protein, this crispy roasted chicken dish is nutritious and so delicious!

    Ingredients

    • 1 kg chicken thighs (£1.79)
    • 2 aubergines (2 x £0.67)=(£1.34)
    • 1 broccoli (£0.62)
    • 50 g spring onion (£0.53)
    • Honey (£1.29)

    Cupboard Essentials

    • 3 tbsp olive oil
    • 3 tbsp of soy sauce
    • ½ tsp garlic paste
    • Salt

    Method

    Preheat oven to 180°C

    • Chop the aubergines and broccoli lengthways and add to large baking tray.
    • Combine 3 tbsp olive oil with 2 tbsp of honey and the 3 tbsp of soy sauce in a mixing bowl (you could add ½ tsp garlic paste if you have some).
    • Coat all the chicken thighs with the sauce and set aside. Pour the remaining sauce over the aubergines and shake the tray until their coated evenly.
    • Pop the chicken on top and place in the oven, timer set for 30 minutes.
    • Meanwhile, slice the spring onions diagonally (just to be boujie)
    • After 30 mins, remove the chicken from the tray and set aside, while you stir in the broccoli. Once the broccoli is coated, pop the chicken back on top and place back in the oven for a further 20 minutes.
    • Garnish with spring onions and red pepper flakes and a little salt if the soy sauce isn’t enough for ya.

    Nutrition

    Servings: 6 servings
    Fat: 30g
    Calories: 462kcal
    Carbohydrates: 17g
    Protein: 33g
    As Seen On

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