Mexican Chicken Traybake

This one-pan traybake is a simple, fuss-free meal that delivers a balance of protein, fibre, and key nutrients with minimal effort as everything goes into the tray at once. The chicken stays nice and tender whilst the rice absorbs all the spices and stock making it super flavourful. Each serving provides approximately 35g of protein from the chicken thighs, supporting muscle repair and satiety, while the brown basmati rice and vegetables contribute around 6g of fibre, beneficial for digestion and blood sugar balance. 

Ingredients

Serves 4-6

• 1 tsp cumin

• 1 tsp coriander

• ½ tsp sweet smoked paprika

• 1 onion, sliced

• 2 bell peppers, sliced

• 4 cloves garlic, whole

• 250g brown basmati rice

• 500ml Freja chicken stock

• 8 chicken thighs, skin-on

• 2 tbsp olive oil

• 1 tsp sea salt

• 1 courgette, chopped

Method

1. Preheat the oven to 180°C (fan 160°C/gas mark 4).

2. Mix the ground spices together.

3. In a large, deep baking tray, combine the onion, peppers, whole garlic cloves, rice, spice mix (but saving a bit to sprinkle over the chicken thighs), and chicken stock.

4. Nestle the chicken thighs on top, skin-side up. Drizzle with olive oil, sprinkle over an extra pinch of the spice mix, and rub the salt into the skin.

5. Bake for 25 minutes, then remove from the oven and gently mix in the chopped courgette into the rice around the chicken.

6. Return to the oven and cook for a further 20 minutes, until the chicken is golden and cooked through, and the rice is tender.