Apple Juice Chicken With Sweet Potatoes And Green Beans

If you’re in the mood for a wholesome yet flavourful meal that’s as easy to make as it is delicious, then look no further than our apple juice chicken tray bake. This dish combines succulent chicken thighs marinated in a tangy apple juice mixture, alongside tender sweet potatoes and crisp green beans, all roasted to perfection on a single tray. But what exactly is apple juice chicken, and what makes a tray bake meal?

What is Apple Juice Chicken?

Apple Juice Chicken is a delightful dish where chicken thighs are marinated in a blend of apple juice and apple cider vinegar, along with carefully selected herbs and spices, infusing them with a subtle sweetness and tanginess. As the chicken roasts in the oven, it soaks up the flavours, resulting in tender, juicy meat with a hint of fruity goodness. This dish is perfect for those seeking a unique twist on traditional chicken recipes, as the apple juice adds a refreshing element that pairs beautifully with the savoury spices. The sweet potatoes in this dish are seasoned with my BBQ seasoning. Of course you could use any BBQ seasoning, but nothing tops my recipe, it takes seconds to make and it goes well with pretty much everything.

BBQ seasoning Recipe

Hands down the best BBQ seasoning you will ever try. Its super quick and easy and its the perfect addition to so many of my healthy recipes.

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What is a Tray Bake Meal?

A tray bake meal, also known as a sheet pan dinner, is a convenient and fuss-free way of preparing a complete meal using just one baking tray. It involves arranging all the ingredients on a single tray before popping it into the oven to cook. This method not only simplifies the cooking process but also allows for easy cleanup, making it ideal for busy weeknights or lazy weekends.

Now that we’ve got the basics covered, let’s delve into the health benefits of this delightful apple juice chicken tray bake.

Health Benefits of Apple Juice Chicken Tray Bake

This recipe boasts a plethora of health benefits, thanks to its wholesome ingredients and simple preparation method. Firstly, chicken thighs are a great source of lean protein, essential for muscle growth and repair. Paired with nutrient-rich sweet potatoes and green beans, this dish provides a satisfying meal that’s packed with vitamins, minerals, and dietary fibre.

Moreover, by using apple juice as a marinade and glaze, we’re adding a natural sweetness without the need for excessive amounts of sugar or oil. Apples are rich in antioxidants and flavonoids, which help support overall health and may even aid in weight management.

Do you have a diet restriction?

This apple juice chicken tray bake is:

• Dairy Free
• Nut Free
• Gluten Free
• Low FODMAP
• Low Fat
• Paleo Friendly
• Ultra Processed Food Free

Ultra processed food free recipes are recipes that use ingredients where no additives have been used. This will include ingredients that can be made at home to be UPF free such as stock cubes, sauces and seasonings.

Now, let’s dive into the method for creating this delectable apple juice chicken tray bake.

Step 1: Marinate the chicken in apple juice

To start, marinade the chicken in the apple juice and apple cider vinegar for 3-4 hours. Don’t discard the liquid after as you will need this to make the apple glaze. Its important to use fresh apple juice so that we can reduce it into a super tasty glaze, concentrated juices just wont work as well.

Step 2: Prepare the sweet potatoes

Meanwhile, peel and dice the sweet potato into bitesize pieces. Chuck the sweet potato into a large bowl with a splash of oil and a tablespoon of bbq seasoning. Check out the healthyheartywholesome bbq recipe, it takes seconds to make and you won’t be disappointed. Preheat the oven to 200c. Place the sweet potato into the roasting tray along with the marinated chicken. Where tray bake and sheet pan meals are concerned, high quality meat is really beneficial, make sure the chicken you use doesnt contain any added water or you may find your sweet potato goes soggy and wont roast well.

Step 3: Bake your apple juice chicken

Mix your spices together, reserve 1 tsp worth for the apple glaze (you can add this to the leftover apple juice now if you like) and rub the rest over the marinated apple juice chicken. Place the tray into the oven for 30-35 minutes, turning the sweet potato half way. If you find your chicken thighs producing a lot of liquid, remove it using kitchen paper to prevent the sweet potato going soggy.

Step 4: Create the apple glaze

Whilst the chicken and sweet potato is roasting we can turn that apple juice into a beatiful sweet glaze. Pour the apple juice (and the rest of the seasonings if you havnt already) into a saucepan and cook for 5-10 minutes until the apple juice has reduced to around half the amount. Put a few spoonfuls of the juice into a small bowl along with 1/2 a tsp of arrow root powder and mix well just as you would for a cornflour slurry. If you add the arrowroot powder straight into the sauce pan it will not mix in. Add a tsp of honey and continue to cook, stirring regularly for 5-10 minutes until the apple juice has reduced to a thick glaze.

Step 5: Add the green beans

Once the chicken and sweet potato have cooked, add the green beans to the tray and cook for a further 5 minutes, just enough to warm up the green beans but still leaving them with a pleasant crunch. Alternatively, if you prefer, you can boil or steam the green beans. Plate up the apple juice chicken with sweet potato and green beans and drizzle on the apple glaze.

Apple juice chicken variations:

1. For a spicy kick, add a pinch of cayenne pepper to the marinade.
2. Swap the sweet potatoes for butternut squash or carrots for a different flavour profile.
3. Try using different herbs and spices in the marinade, such as thyme or paprika, to switch up the taste.
4. Substitute the chicken thighs with bone-in chicken breasts or drumsticks if desired.
5. Add a handful of chopped walnuts or pecans for extra crunch and texture.

Apple Juice Chicken With Sweet Potatoes And Green Beans

HealthyHeartyWholesome

Indulge in a delightful Apple Juice Chicken with Sweet Potatoes and Green Beans—a flavoursome sheet pan dinner that's as easy to make as it is delicious. Marinated in tangy apple juice and cider vinegar, tender chicken thighs roast alongside perfectly seasoned sweet potatoes and crisp green beans. Drizzle with a homemade apple glaze for a wholesome meal bursting with flavour.

5 from 1 vote

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Prep Time 10 minutes mins

Cook Time 35 minutes mins

Marinate Time: 3 hours hrs

Total Time 3 hours hrs 45 minutes mins

Course Dinner, Lunch, Main Course

Cuisine British

Servings 2

Calories 670 kcal

Ingredients

  

• 4 chicken thighs
• 500 g sweet potato peeled and diced into bite-sized pieces
• 150 g green beans
• 1 1/2 cups 360ml apple juice
• 1 tbsp apple cider vinegar
• 1 tsp rosemary
• 1 tsp oregano
• 1/2 tsp mustard
• 1/2 tsp turmeric
• pinch of salt and pepper
• 1 tsp BBQ seasoning Healthy Hearty Wholesome’s is recommended
• 1/2 tsp arrowroot powder
• 1 tsp honey

Instructions

 

• Marinate the chicken thighs in a mixture of apple juice and apple cider vinegar for 3-4 hours.
• While the chicken is marinating, peel and dice the sweet potatoes into bite-sized pieces. Toss them in a bowl with a splash of oil and a tablespoon of healthyheartywholesome bbq seasoning
• Preheat the oven to 200°C. Place the seasoned sweet potatoes and marinated chicken thighs on a baking tray, ensuring they are evenly spaced.
• Mix together the spices, reserving a teaspoon for the apple glaze. Rub the remaining spice mixture over the chicken thighs.
• Bake the chicken and sweet potatoes in the oven for 30-35 minutes, turning the sweet potatoes halfway through to ensure even cooking.
• While the chicken is roasting, prepare the apple glaze by reducing the apple juice in a saucepan until it reaches half the original volume. Mix in the reserved spices and honey, then thicken with arrowroot powder by mixing a few spoonfuls of the reduced apple juice with the arrowroot in a small bowl before adding to the saucepan. Continue to cook, stirring regularly for 5-10 minutes.
• Once the apple juice chicken and sweet potatoes have cooked, add the green beans for a further 5 minutes.
• Once cooked, serve the Apple Juice Chicken Tray Bake hot, drizzled with the apple glaze.

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