Harissa Chicken Tray Bake

Ingredients

• 500 g butternut squash (cubed)
• 0.25 tsp harissa paste (for seasoning the squash)
• 0.25 tsp salt (for squash)
• 0.25 tsp black pepper (for squash)
• 0.25 tsp garlic powder (for squash)
• 0.25 tsp mixed herbs (for squash)
• 0.5 red pepper (medium, sliced (or 1 medium if small))
• 0.5 courgette (medium, sliced)
• 0.5 leek (medium, sliced)
• 1 onion (cut into wedges)
• 125 g chicken breast (raw weight)
• 15 g harissa paste (to coat chicken)
• 25 g Greek yoghurt (for dressing)
• 0.5 lemon juice (juice of half a lemon)
• 0.25 tsp salt (for dressing)
• 0.25 tsp black pepper (for dressing)
• 0.25 tsp garlic powder (for dressing)
• 0.25 tsp mixed herbs (for dressing)
• 35 g pomegranate seeds (for garnish)

Steps

1. 1

   Preheat your oven to 200°C (400°F).

2. 2

   Place the 500g of cubed butternut squash onto a baking tray. Spritz with a little oil if desired, then add 1/4 tsp each of salt, pepper, garlic powder, mixed herbs, and a small dollop of harissa paste. Toss to coat evenly.

3. 3

   Roast the squash in the oven for 20 minutes.

4. 4

   While the squash is roasting, slice the red pepper, half courgette, half leek, and cut the onion into wedges.

5. 5

   Remove the tray from the oven, add the sliced pepper, courgette, leek, and onion wedges to the tray with the squash. Return to the oven for 7 minutes.

6. 6

   Prepare the chicken breast by lathering it in 15g of harissa paste.

7. 7

   Remove the tray again and place the harissa chicken breast on top of the vegetables. Return the tray to the oven and cook for a final 18 minutes, or until the chicken is cooked through (internal temp 165°F/74°C).

8. 8

   While the chicken and veg finish cooking, make the dressing by whisking together 25g Greek yogurt, the juice of half a lemon, and 1/4 tsp each of salt, pepper, garlic powder, and mixed herbs.

9. 9

   Plate the roasted vegetables and chicken, drizzle with the yogurt dressing, and top with 35g of pomegranate seeds.

Notes

The key to this tray bake is staggered cooking times so that the harder vegetables (squash) soften while the softer vegetables and chicken don't overcook or dry out. Total macros provided by author: 511 cals, 42P, 81C, 4F.

Nutrition per serving

• main
• high-protein
• low-fat
• meal-prep
• baked
• healthy
• weight-loss