Searching for a filling and healthy one-pan dinner? Tender chicken, earthy lentils, spicy harissa, and colorful kale come together in this healthy harissa chicken, lentil, and kale tray bake to create a dish that is as nutritious as it is tasty. It’s full of fiber, protein, and strong tastes, making it ideal for a simple meal.
Recipe Overview
| Preparation Time | 15 minutes |
| Cooking Time | 40 minutes |
| Total Time | 55 minutes |
| Serving Size | Serves 4 |
Ingredients
For the Chicken
- Four chicken thighs (for added taste, choose bone-in, skin-on thighs)
- Two teaspoons of pasted harissa
- Two teaspoons of olive oil
- One teaspoon of paprika smoked
- To taste, add salt and black pepper.
For the Tray Bake
- One cup of brown or green lentils, or one can of washed and drained lentils
- Two cups of fresh kale, coarsely cut and without stems
- One sliced red onion
- One sliced red bell pepper
- Slice one zucchini into rounds.
- Three finely sliced garlic cloves
- Two teaspoons of olive oil
- One lemon’s juice
- One teaspoon of cumin powder
Optional Garnishes
- Freshly cut parsley or cilantro
- Serving lemon wedges
Instructions
1. Preheat the Oven
Set the oven temperature to 375°F, or 190°C. A large baking pan can be gently oiled with olive oil or lined with parchment paper.
2. Prepare the Chicken
- Combine the smoked paprika, harissa paste, olive oil, salt, and black pepper in a small bowl.
- Make sure the chicken thighs are uniformly covered by rubbing them with the mixture.
3. Assemble the Tray Bake
- Evenly distribute the lentils on the baking pan that has been prepared.
- Place the bell pepper, zucchini, garlic, red onion, and kale on top of the lentils.
- Drizzle the veggies with olive oil, sprinkle them with cumin, and gently toss to coat.
- Top the vegetable mixture with the chicken thighs coated in harissa.
4. Bake the Dish
- The chicken should be cooked thoroughly (internal temperature of 165°F/74°C) and the veggies should be soft after 35 to 40 minutes of roasting in a preheated oven.
- To guarantee consistent roasting, stir the lentils and veggies halfway through cooking.
5. Serve and Garnish
- Remove the tray from the oven and drizzle with lemon juice for added brightness.
- Serve with lemon wedges and garnish with fresh parsley or cilantro.
Serving Suggestions
- Light and Easy: For a full supper, serve exactly as is.
- With a twist: For extra richness, serve with a dollop of tzatziki or Greek yogurt.
- Extra Hearty: To mop up the juices, serve with a side of warm, crusty bread.
Why You’ll Love This Recipe
- Rich in lean protein, fiber, and vitamins, this food is balanced and healthful.
- Bold Flavors: The earthy lentils and kale are nicely complemented by the smoky, spicy kick that harissa adds.
- Cleanup is minimal because everything is prepared on a single tray, making cleanup simple!
Pro Tips for Success
- Harissa Intensity: Adapt the quantity of harissa to your personal tolerance for heat.
- Crispy Kale: For a crispy texture, toss the kale with a little olive oil and bake it for the final 15 minutes.
- Meal Prep Friendly: This recipe is perfect for meal prep because it reheats nicely.Store leftovers in an airtight jar in the refrigerator for up to three days.
Nutritional Information (Per Serving)
- Calories: 350
- Protein: 28g
- Fat: 15g
- Carbs: 22g
Final Thoughts
This nutritious and flavorful dish, Healthy Harissa Chicken, Lentil, and Kale Tray Bake, will please your palate without making you feel bloated. This recipe works well whether you’re preparing meals for the week or cooking for your family.
