This Healthy Harissa Chicken, Lentil, and Kale Tray Bake is a complete meal loaded with bold flavors, rich nutrition, and satisfying textures. This dish combines the fiery kick of harissa-marinated chicken with the heartiness of lentils and nutrient-packed kale, making it a perfect choice for weeknight dinners or meal prep.
Ingredients
For the Marinade:
- 3 tablespoons harissa paste (adjust for spice preference)
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon ground coriander
- Salt and pepper, to taste
For the Tray Bake:
- 4 boneless, skinless chicken thighs
- 1 large red onion, thinly sliced
- 1 bell pepper, thinly sliced (any color: red, yellow, or orange)
- 1 large zucchini, chopped into half-moons
- 1 ½ cups cooked lentils (or 1 can of lentils, drained and rinsed)
- 3 cups fresh kale leaves, chopped and stems removed
- 2-3 cloves garlic, minced
- 1 tablespoon olive oil
- ½ teaspoon salt
- Freshly ground black pepper, to taste
- Fresh parsley or cilantro, chopped, for garnish
Optional Toppings:
- Lemon wedges, for serving
- Greek yogurt or tahini drizzle, for a creamy finish
- Toasted almonds or pumpkin seeds, for added crunch and texture
Instructions
Step 1: Prepare the Marinade for the Chicken
- In a medium-sized mixing bowl, combine the harissa paste, olive oil, lemon juice, ground cumin, smoked paprika, and ground coriander. Season with a dash of salt and pepper to enhance the flavors.
- Add the chicken thighs to the marinade, making sure each piece is well-coated. Cover and let the chicken marinate for at least 30 minutes in the refrigerator to allow the flavors to fully develop. For a more intense flavor, marinate for up to 4 hours.
Step 2: Prep the Vegetables
- Preheat your oven to 400°F (200°C). Line a large baking tray with parchment paper to prevent sticking and make cleanup easier.
- Spread out the sliced red onion, bell pepper, and zucchini on the tray. Drizzle with 1 tablespoon olive oil and sprinkle with ½ teaspoon salt and black pepper. Toss the vegetables to ensure they’re evenly coated in oil and seasoning, promoting even roasting and a caramelized flavor.
Step 3: Arrange and Bake the Tray
- Place the marinated chicken thighs among the vegetables on the baking tray, arranging them so the chicken is spread evenly for consistent cooking.
- Bake the chicken and vegetables for 25-30 minutes. The chicken should reach an internal temperature of 165°F (74°C), and the vegetables should start to brown and soften. During baking, gently toss the vegetables halfway to ensure even roasting and prevent burning.
Step 4: Add Lentils and Kale for Extra Nutrition
- After 25 minutes, take the tray out of the oven and carefully add the cooked lentils and chopped kale around the chicken and vegetables.
- Scatter the minced garlic over the lentils and kale. This will infuse the kale and lentils with a savory garlic flavor as they warm and soften. The kale will wilt beautifully, and the lentils will absorb the surrounding flavors.
- Return the tray to the oven and bake for another 10-15 minutes, or until the kale has softened, the lentils are heated through, and the chicken has a nice golden color on the edges.
Step 5: Garnish and Serve
- Once everything is cooked, remove the tray from the oven and let it rest for a couple of minutes.
- For added freshness, sprinkle with chopped parsley or cilantro. Add a few lemon wedges on the side to bring out the flavors with a zesty finish.
- To complete the dish, consider a drizzle of Greek yogurt or tahini, which adds a cool, creamy element that complements the spice of the harissa. You can also top with toasted almonds or pumpkin seeds for extra texture.
Serving Suggestions
This Harissa Chicken, Lentil, and Kale Tray Bake can be served as-is for a satisfying dinner, or accompanied by sides like warm whole-grain pita or couscous. The dish is filling on its own but can also pair well with a side of hummus or a light cucumber-yogurt salad for added freshness.
Nutritional Breakdown
This recipe is rich in essential nutrients:
- Chicken Thighs: A high-quality source of protein and B vitamins that support muscle growth and energy.
- Harissa Paste: Provides antioxidants and a fiery kick that stimulates digestion.
- Lentils: Packed with fiber, folate, and iron, supporting heart health, energy, and digestive health.
- Kale: Loaded with vitamins A, C, and K, calcium, and a host of antioxidants.
- Vegetables: The blend of bell peppers, red onion, and zucchini add fiber, vitamins, and minerals.
Tips for the Best Results
- Marinate Longer for Bolder Flavor: If you have time, marinate the chicken for up to 4 hours to deepen the harissa flavor.
- Choose Your Spice Level: Adjust the amount of harissa paste according to your heat preference. For a milder version, use just 1 tablespoon.
- Swap Out the Protein: While chicken thighs add flavor, you can also use chicken breast or boneless skinless thighs if you prefer leaner cuts.
- Enhance the Greens: Feel free to mix in other greens with the kale, like Swiss chard or spinach, for added variety.
- Add Extra Veggies: Sweet potatoes, carrots, or cherry tomatoes can be added to the tray to bulk it up and add more color.
Variations
- Vegetarian Version: Swap the chicken for tofu or chickpeas, and marinate them in the same harissa mixture.
- Low-Carb Option: If you’re watching carbs, skip the lentils and double up on the veggies.
- Mediterranean Twist: Add kalamata olives and a sprinkle of feta cheese for a Mediterranean-inspired version.
- Paleo or Whole30 Adaptation: Use a compliant harissa paste and omit any toppings that don’t fit the diet, such as tahini for Whole30.
Storage and Reheating
This tray bake is a great option for meal prepping as it stores well in the fridge for up to 3 days. To reheat, pop it in the oven at 350°F (175°C) for about 10-15 minutes or microwave individual portions for a quicker option.
Health Benefits of This Recipe
Boosts Immunity: The mix of vitamins from kale, lemon, and peppers helps strengthen immunity, while antioxidants combat inflammation.
Aids in Weight Management: Lentils and vegetables provide high fiber, promoting fullness and stabilizing blood sugar.
Supports Heart Health: Lean protein, healthy fats, and fiber help manage cholesterol and reduce blood pressure.
Promotes Bone Health: Ingredients like kale and chicken are rich in calcium and magnesium, essential for bone density.
Final Thoughts
This Healthy Harissa Chicken, Lentil, and Kale Tray Bake is a versatile, flavor-packed meal that’s as nutritious as it is easy to make. With minimal prep and cleanup, it’s a perfect option for busy weeknights or a satisfying weekend lunch. Enjoy the robust flavors and comforting aromas of this balanced meal!
