Flavoured Chicken Thighs and Roasted Vegetables

Sometimes you just want some home comforts, don’t you? This recipe isn’t quite a full-blown Sunday roast (ain’t nobody got time for that!) but it’s a great midweek alternative, super healthy and super easy.

The chicken is coated in my own tangy seasoning and cooked alongside a few different veggies that roast really well without too much prep work. It’s only 316 calories per serving, fantastic on a strict diet, and is packed full of vegetables and protein.

So, this is how I did it…
(Serves 2)

  1. It depends how chunky you chop your veg as to how long you need to cook them for, but in my (quite small and not very powerful) oven, I managed to roast these all in the times given here. So, the carrots and potatoes need to go in first – I just laid them out on a baking tray, covered with Fry Light cooking spray, sprinkled with some seasoning to roast, and put them in the oven on 200℃. They take around 40-45 minutes.

  2. For the chicken flavouring, I hastily mixed the spices together in a bowl and added the chicken thighs until they were coated all over.

  3. These are then added to the baking tray, along with onion and pepper, to cook for around 30 minutes. And that’s it!

It’s so easy, and one tray means less washing up too! Obviously there’s no reason you can’t use a whole array of rainbow veg with this – try courgette, aubergine, squash – or throw in some steamed vegetables too – maybe cauliflower, broccoli, Brussels sprouts? I’ve popped the ingredients I used below, as well as some cheap shopping options, but it’s really up to you (I just use whatever is in the fridge!).

INGREDIENTS
CHICKEN
2 skinless, boneless chicken thighs, coated in flavouring (see SEASONING) – Butcher’s Market Boneless Chicken Thigh Fillets – £2.50 – Iceland

ROASTED VEGETABLES
1 medium carrot, cut into chunks – Grower’s Selection Loose Carrot by Weight – 9p – ASDA
1 medium potato, cut into small cubes – Wonky Potatoes – £1 – Morrisons
1 onion, quartered – Wonky Onions – 42p – Morrisons
1 pepper, sliced into chunks – The Salad Box Loose Red Peppers – 47p – Aldi

SEASONING
To flavour the chicken, I use a combo of dried herbs and spices that I have a particular taste for but, of course, this isn’t verbatim; use whatever you like! I used a heap of paprika, a sprinkling of garlic, pinch of cumin, salt and pepper. To make the veggies a little more exciting, I coated them with some rosemary, dried garlic, salt and pepper to roast them in the oven.

flavoured chicken and veg - edit

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