Chicken, roasted vegetable and bulgur wheat traybake
- Prepare
- less than 30 mins
- Cook
- 1 to 2 hours
- Serve
- Serves 4
A colourful rainbow of Mediterranean vegetables cooked in a vibrant marinade along with crispy chicken thighs and fluffy bulgur wheat.
Each serving provides 673 kcal, 38.2g protein, 56.1g carbohydrate (of which 11.1g sugars), 31.1g fat (of which 6.9g saturates), 7.8g fibre and 1.4g salt.
Ingredients
- 1 red onion, roughly chopped
- 1 green pepper, roughly chopped
- 1 red pepper, roughly chopped
- 1 courgette, diced
- 200g/7oz vine or cherry tomatoes
- 500g/1lb 2oz chicken thighs, skin-on, bone-in
For the marinade
- 50g/1¾oz sun-dried tomato pesto
- 1 tbsp dried oregano
- 1 tsp sweet smoked paprika
- 1 tsp garlic granules
- 1 tbsp lemon juice
- 1 tbsp honey
- ½ tbsp olive oil
- sea salt and freshly ground black pepper
For the bulgur wheat
- 250g/9oz dried bulgur wheat
- 400ml/14fl oz vegetable or chicken stock
- 2 tbsp pine nuts
- 10g fresh flatleaf parsley, roughly chopped
Method
Preheat the oven to 200C/180C Fan/Gas 6. Tip the onion, peppers, courgette and tomatoes into a large roasting tin. Using a sharp knife, score the skin of the chicken a couple of times, then place into the roasting tin along with the vegetables.
Combine the marinade ingredients in a bowl and season well with salt and pepper. Spoon the marinade generously over the scored chicken, pouring any spare marinade over the vegetables. Roast in the oven for 30 minutes.
Temporarily remove the cooked chicken from the roasting tin, then add the bulgur wheat and stock to the tin. Stir together with the roasted vegetables. Place the chicken back in the roasting tin and return to the oven for a final 15 minutes. Stir the bulgur wheat and vegetables after 10 minutes and add the pine nuts. At this stage, add a little more liquid if required – by the end of the 15 minutes, all the liquid should be absorbed and the bulgur should be plump and cooked through.
When the bulgur wheat is tender and the chicken is cooked through and caramelised on top, serve straight away with a sprinkling of chopped parsley on top.
Recipe tips
Due to the water released from the roasted vegetables, only 400ml/14fl oz stock is required when the bulgur is added. You need a total of around 500ml/18fl oz liquid, so if your vegetables haven’t released that much water, you may need to add a little extra stock.
