High proteinHigh carb

Roast Chicken Thighs & Vegetables

Thighs forgive you. Breasts do not.

50 min Serves 2 Oven

Per serving

569

kcal

43.4 g

protein

43.7 g

carbs

24.2 g

fat

7.6 g protein per 100 kcal · 5.8 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Chicken thigh300 g
  • Potato300 g
  • Carrot150 g
  • Onion100 g
  • Olive oil15 g
  • Garlic(optional)10 g

Method

  1. 1Heat the oven to 200°C.
  2. 2Everything in one tray, oiled and seasoned, thighs skin-side up.
  3. 340 minutes, no turning. The skin needs the whole time to crisp.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Chicken and turkey: cook it all the way throughShow

Raw poultry often carries campylobacter and salmonella. They are killed by heat, not by washing — so the one rule is: cooked right through, every time.

  1. Do NOT rinse raw chicken under the tap. It does not clean it; it splashes bacteria around your sink, worktop and clothes. Take it straight from the pack to the board or pan.
  2. If it is wet, pat it dry with kitchen paper, bin the paper, then wash your hands.
  3. Check the thickest piece, not the thinnest. Cut into it: there should be no pink meat at all, and the juices should run clear, not pink.
  4. Most reliable: a food thermometer pushed into the thickest part should read at least 75 °C.

Ready when: White all the way through, juices clear, steaming hot — or 75 °C in the thickest part.

Crushing or chopping garlicShow

Garlic is added in small pieces so it spreads through the dish. It burns in seconds, which turns it bitter, so it usually goes in after the onion, not before.

  1. Pull one clove off the bulb. Trim off the hard little root end.
  2. Lay the flat of your knife on the clove and press down firmly with the heel of your hand. The skin splits and slips off.
  3. Slice it thinly, then rock the knife back and forth over the slices until the pieces are tiny. Or push the peeled clove through a garlic crusher.
  4. In the pan it needs about 30 seconds to a minute, stirring, until it smells strong — then add the next ingredient.

Ready when: In the pan: fragrant and pale gold. Brown means it has gone too far.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.