• Login
    • Beat The Budget > Recipes > Mains > Soy Chicken Tray Bake
    5 from 5 votes

    Soy Chicken Tray Bake

    Jump to Recipe
    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 5 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

    Leave a comment and a rating!

    Thank you so much for trying my recipe! I hope you loved it. I’d be so grateful if you could leave a comment/rating - it makes my day hearing your feedback!

    Recipe Rating




    Your email address will not be published. Required fields are marked *

    • Weekly meal plans with a £20 budget
    • 150+ exclusive recipes
    • Personal dashboard
    • Exclusive step by step videos
    • Shopping list tools
    • Advert Free experience

    JOIN NOW LEARN MORE

    Love this recipe?
    you might also fall in love with these:

    Roasted Mediterranean Vegetables With Halloumi and Baked Orzo with red onions, tomatoes and courgettes with lemon wedges on a baking tray.
    Vegetarian

    Baked Orzo Roasted Mediterranean Vegetables with Halloumi 

    4 square meal prep pies with Chicken, Ham and Leek with pastry topping and one pie with a portion pastry removed showing pie filling.
    Mains

    Chicken, Ham and Leek Meal Prep Pies

    Lebanese Inspired Chicken Pilaf in a pan with rice, 5 browned chicken thighs with mint, parsley and pomegranate seeds on a green background.
    Mains

    Lebanese Inspired Chicken Pilaf

    A bowl with rice, browned chicken slices with edamame beans, peas and red pepper with meal prep bowls filled with the same.
    Mains

    The BEST Teriyaki Chicken Bowl 

    Never miss a recipe!

    Sign up to my weekly newsletter to get all of Beat the Budget's recent recipes, so you never miss out!

    Design Rebecca Pollock
    Development Alchemy + Aim
    Share to...
    BufferCopyFlipboardHacker NewsLineLinkedInMessengerMixPinterestPocketPrintRedditSMSTelegramTumblrVKWhatsAppXingYummly