Chicken and Bean Traybake: The Ultimate One-Pan Recipe

Chicken and bean traybake: prepare to meet your new weeknight hero! Imagine tender, juicy chicken thighs nestled amongst a vibrant medley of beans, peppers, and onions, all baked to perfection in a smoky, flavorful sauce. This isn’t just dinner; it’s a culinary hug on a plate, ready in under an hour with minimal cleanup.

Traybakes, in general, have a long and storied history, evolving from simple peasant fare to sophisticated dishes gracing restaurant menus. The beauty lies in their adaptability – a single pan becomes a canvas for endless flavor combinations. This particular chicken and bean traybake draws inspiration from the rustic flavors of Southwestern cuisine, echoing the hearty stews and vibrant ingredients that have nourished families for generations.

But what makes this dish so irresistible? It’s the symphony of textures and tastes! The chicken is succulent, the beans are creamy, and the vegetables offer a delightful bite. The smoky paprika and cumin create a warm, inviting aroma that fills your kitchen, promising a satisfying and comforting meal. Plus, let’s be honest, who doesn’t love a one-pan wonder? It’s the perfect solution for busy weeknights when you crave a delicious, home-cooked meal without the fuss. So, grab your baking sheet and let’s get started!

this Recipe

Ingredients:

• 1.5 lbs boneless, skinless chicken thighs, cut into 1-inch pieces
• 1 large red onion, thinly sliced
• 2 bell peppers (1 red, 1 yellow), seeded and chopped
• 2 cloves garlic, minced
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 cup frozen corn
• 1 cup chicken broth
• 1 packet taco seasoning (about 1 ounce)
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin
• 1/4 teaspoon cayenne pepper (optional, for heat)
• 2 tablespoons olive oil
• Salt and freshly ground black pepper to taste
• Fresh cilantro, chopped (for garnish)
• Lime wedges (for serving)
• Optional toppings: shredded cheddar cheese, sour cream, avocado slices

Preparing the Chicken and Vegetables:

1. Preheat your oven to 400°F (200°C). This is crucial for even cooking and ensuring the chicken is cooked through.
2. In a large bowl, combine the chicken pieces, sliced red onion, chopped bell peppers, and minced garlic.
3. Drizzle the chicken and vegetable mixture with olive oil. Toss everything together to ensure the chicken and vegetables are evenly coated. This helps with browning and adds flavor.
4. Season generously with salt and freshly ground black pepper. Don’t be shy with the seasoning; it’s essential for a flavorful dish.

Combining the Ingredients:

1. Add the rinsed and drained black beans, cannellini beans, diced tomatoes (with their juice), and frozen corn to the bowl with the chicken and vegetables.
2. Pour in the chicken broth. This will create a delicious sauce as the traybake cooks.
3. Sprinkle the taco seasoning, smoked paprika, cumin, and cayenne pepper (if using) over the mixture.
4. Thoroughly mix all the ingredients together, ensuring the spices are evenly distributed. This step is important for a consistent flavor profile throughout the traybake.

Baking the Traybake:

1. Transfer the entire mixture to a large baking dish or roasting pan. A 9×13 inch dish works perfectly. Make sure everything is spread out in an even layer.
2. Cover the baking dish tightly with aluminum foil. This helps to trap the moisture and ensures the chicken and vegetables cook evenly.
3. Bake in the preheated oven for 30 minutes.
4. After 30 minutes, carefully remove the aluminum foil.
5. Continue baking uncovered for another 20-25 minutes, or until the chicken is cooked through and the vegetables are tender. The internal temperature of the chicken should reach 165°F (74°C). Use a meat thermometer to check for doneness.
6. If the top of the traybake isn’t browning enough, you can broil it for the last few minutes, but watch it closely to prevent burning.

Serving and Garnishing:

1. Once the traybake is cooked, remove it from the oven and let it rest for a few minutes before serving. This allows the juices to redistribute, resulting in a more tender and flavorful dish.
2. Garnish with fresh chopped cilantro. Cilantro adds a bright, fresh flavor that complements the other ingredients perfectly.
3. Serve with lime wedges. A squeeze of lime juice adds a zesty touch that enhances the overall flavor.
4. Optional toppings: shredded cheddar cheese, sour cream, and avocado slices. These toppings add extra richness and flavor, but they are entirely optional.
5. Serve the chicken and bean traybake as is, or with your favorite sides, such as rice, quinoa, or tortillas.

Tips and Variations:

• Spice Level: Adjust the amount of cayenne pepper to control the heat level. If you prefer a milder dish, omit the cayenne pepper altogether. For a spicier dish, add a pinch of chili flakes.
• Vegetarian Option: Substitute the chicken with an equal amount of firm tofu, cut into cubes. Press the tofu to remove excess water before adding it to the traybake.
• Bean Variations: Feel free to use different types of beans, such as pinto beans or kidney beans, depending on your preference.
• Add More Vegetables: You can add other vegetables to the traybake, such as zucchini, squash, or mushrooms.
• Make it Creamy: Stir in a dollop of sour cream or Greek yogurt after baking for a creamier texture.
• Leftovers: Leftovers can be stored in the refrigerator for up to 3 days. Reheat in the microwave or oven until heated through.
• Freezing: This traybake can be frozen for up to 2 months. Allow it to cool completely before transferring it to a freezer-safe container. Thaw overnight in the refrigerator before reheating.
• One-Pan Meal: This recipe is perfect for a quick and easy weeknight meal. It requires minimal cleanup, making it a great option for busy families.
• Meal Prep: Prepare the traybake ahead of time and store it in the refrigerator until ready to bake. This is a great way to save time during the week.
• Serving Suggestions: Serve the chicken and bean traybake with a side salad, cornbread, or tortilla chips.

Nutritional Information (Approximate):

(Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.)

• Calories: Approximately 450-550 per serving
• Protein: 35-45 grams
• Fat: 20-30 grams
• Carbohydrates: 40-50 grams
• Fiber: 10-15 grams

Enjoy your delicious and easy Chicken and Bean Traybake!

Conclusion:

This Chicken and Bean Traybake isn’t just another weeknight dinner; it’s a flavor explosion waiting to happen, a comforting hug on a plate, and a ridiculously easy way to get a healthy and satisfying meal on the table. Seriously, if you’re looking for something that ticks all the boxes – delicious, nutritious, simple, and budget-friendly – then you absolutely have to give this recipe a try. I promise, you won’t regret it!

What makes this traybake so special? It’s the perfect balance of savory chicken, hearty beans, and vibrant vegetables, all bathed in a delicious, slightly smoky sauce. The beauty of it lies in its simplicity. Minimal prep time, minimal cleanup, and maximum flavor. It’s the kind of dish that makes you feel good from the inside out. Plus, it’s incredibly versatile!

Looking for serving suggestions? I love serving this Chicken and Bean Traybake with a dollop of sour cream or Greek yogurt and a sprinkle of fresh cilantro. A side of crusty bread is perfect for soaking up all that delicious sauce. You could also serve it over rice or quinoa for a heartier meal. And for a lighter option, try it with a simple green salad.

But the fun doesn’t stop there! Feel free to experiment with variations to make it your own. Swap out the cannellini beans for kidney beans or black beans. Add some chopped bell peppers or zucchini for extra veggies. A pinch of chili flakes will give it a little kick. And if you’re feeling adventurous, try adding a splash of hot sauce to the sauce. The possibilities are endless!

Here are a few more ideas to get your creative juices flowing:

Spice it Up!

If you like a bit of heat, add a finely chopped jalapeño to the traybake before baking. Or, sprinkle some red pepper flakes over the top for a milder kick.

Cheesy Goodness

For an extra indulgent twist, sprinkle some shredded cheddar or Monterey Jack cheese over the traybake during the last 10 minutes of baking.

Mediterranean Flair

Add some chopped Kalamata olives, sun-dried tomatoes, and feta cheese for a Mediterranean-inspired version.

Smoked Paprika Power

If you want to enhance the smoky flavor, use smoked paprika instead of regular paprika. It makes a world of difference!

I truly believe that this Chicken and Bean Traybake will become a staple in your kitchen. It’s the perfect solution for busy weeknights, lazy weekends, or any time you’re craving a delicious and satisfying meal without a lot of fuss.

So, what are you waiting for? Grab your ingredients, preheat your oven, and get ready to experience the magic of this incredible traybake. I’m confident that you’ll love it as much as I do.

And most importantly, I want to hear about your experience! Once you’ve tried the recipe, please come back and leave a comment below. Let me know what you thought, what variations you tried, and any tips or tricks you discovered along the way. I’m always eager to learn from my readers and share ideas. Happy cooking! I can’t wait to hear all about your Chicken and Bean Traybake adventures!