Last Updated on October 26, 2024
A simple tray bake that is healthy, delicious and quick to prepare
One of those recipes that everyone should learn, this Mediterranean-inspired chicken tray bake can and should be made for the most part using vegetables that are seasonal and local. It’s also worth remembering that what we label Mediterranean cuisine can vary depending on which part of the Mediterranean you are focused on – remember it’s not just Greece, Italy and Spain, but also Turkey, Egypt, Libya and Algeria!
A commonality is an emphasis on plant-based foods with poultry, eggs and dairy eaten in moderation and with very little red meat. Most Mediterranean diets also include olive oil as a key source of healthy fat. But, the seasoning used varies considerably. Some Cretan cooks will avoid the use of spices altogether. Salt is common in some parts of the Mediterranean while others tend toward using more herbs. But, this is the opposite of Ultra Processed Foods – you should focus your dishes on seasonal and local ingredients. As a result, something like this Mediterranean chicken tray bake will take on many forms. It’s the ultimate one-pan supper dish too!
I like to use a wide range of herbs and spices which I adapt depending on the other ingredients. In winter I’ll tend to use chilli flakes for a bit of heat. Those vegetables I can find often lack the intensity of flavour that a sunny summer season brings. I use fresh herbs that I grow in my garden but sometimes add dried oregano brought home from trips overseas. I seem to be addicted to za’atar, a spice mix which originates in the Middle East but is also widely used in Turkish cuisine. And, I tend to add crushed garlic for the best possible flavour.
In terms of vegetables, the only ‘mandatory’ for me is some kind of tomato – be that paste, small cherry tomatoes, plum tomatoes or chunks of beefsteak tomatoes. Other vegetables I like include aubergine (eggplant), courgette (zucchini), peppers, squash, potatoes and onions. But I’ve been known to add in spinach toward the end of the cooking process and even rocket! Lemon (preserved or fresh) will add a tangy note to your dish – and if you have a little white wine, you can add that in to stop the dish drying out too much.
The other mandatory ingredient is good-quality olive oil. Probably more than you’d imagine you need. It’s the olive oil that will give this dish the flavour of the Mediterranean.
This recipe is easy to make for one or two people in an air fryer (depending on the model you may need to use a baking tray, but my Russell and Hobbs Satisfry comes with a built in pan. It’s just as easy to cook in your oven and if you are making this for more people you might find that easier.
I’m sharing the version I made for the photos here. The chicken is a quarter which I jointed myself (hence the slightly raggedy appearance) but you could use thighs or drumsticks (or a mix of both). I’d recommend avoiding using breast unless you keep it on the bone because the meat can easily dry out in this recipe. If you have time, it’s worth marinading the meat with the oil, herbs and lemon too – even half an hour will make a difference
But, this really is a recipe that you can make your own – and enjoy!
Mediterranean Chicken Tray bake
Ingredients
- 1 portion chicken on the bone
- 1/2 medium red onion peeled and cut into chunks
- 1/2 red pepper deseeded and cut into chunks
- 1 small courgette sliced
- 1/2 small fennel bulb sliced
- 8 cherry tomatoes
- 3-4 new potatoes cut into halves or quarters
- 2 cloves garlic crushed or finely chopped
- 1 teaspoon sumac
- 1 sprig fresh rosemary
- 2 bay leaves
- 1 handful fresh parsley roughly chopped
- 1 tablespoon olive oil
- 1 small preserved lemon sliced
- 1/2 teaspoon chilli flakes
- 50 ml dry white wine
- salt and pepper to taste
Instructions
- Put the chicken, oil, spices, preserved lemon and all the herbs except the parsley into a tupperware container with a lid, make sure every bit of the chicken is covered with the marinade, seal and leave in the fridge for anything up to 8 hours or on the counter for 30 minutes. Add pepper at this stage but not salt as the preserved lemons are very salty and you may not need any
- Pre heat the oven or air fryer. This will cook in a fan oven at 175c or conventional oven at 185c – you may need to adjust your air fryer temperature according to the model – I started mine at 180c but turned the temperature down to 170c after 10 minutes
- Add the chicken, potatoes and onions together with all the marinade. Cook for 10 minutes, turning the chicken once so that the skin browns.
- Add the remaining vegetables and mix well.
- Cook for a further 10 minutes
- Add the wine and continue to cook until the chicken cooked through and is at a temperature of 75c. Stir the mix occasionally and add more wine if necessary (or water if you prefer)
- Check and adjust the seasoning and serve garnished with the fresh parsley
Carrie Robinson says
I love that this dish is made using the air fryer! 🙂 Sounds like a perfect dinner idea for a busy weeknight.
Saif says
I love Mediterranean food and this dish is amazing. Not only it looks delicious but it is nutritious too since it has vegetables.
Helen says
Such a beautiful and healthy meal – love all those vegetables, delicious!
Paula says
Delicious family dinner! And the cleanup was so easy, thanks for creating such a tasty meal idea!
Donalyn says
I love everything about this recipe, and it is on our list of meals to make this week. The air fryer makes it even easier – thank you!