Low carb€€
Juicy Chicken Thighs with Rainbow Vegetables from One Pan
Chicken thigh with vegetables from the oven is an ideal, balanced meal with low carbohydrate content. This recipe ensures crispy skin, juicy meat and perfectly roasted seasonal vegetables with minimal effort.
Prep time
15 min
Cook time
35 min
Total time
50 min
Servings
4
Recipe
Chicken, thigh, boneless, skinless, raw
800 gBroccoli, raw
300 gPeppers, bell, yellow, raw
2 largeSquash, summer, green, zucchini, includes skin, raw
1 mediumOnions, red, raw
1 largeOil, olive, extra virgin
30 mlVinegar, balsamic
2 tbspGarlic, raw
3 cloveSpices, oregano, dried
1 tspSpices, thyme, dried
1 tspLemons, raw, without peel
0.5 pieceSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchPer servingTotal
Calories:423.5 kcal1693.8 kcal
Protein:40.7 g162.9 g
Carbohydrates:15.3 g61 g
Fiber:4.6 g18.3 g
Water:312 ml1247.8 ml
Fat:23.5 g93.9 g
Micronutrients
Sugar:5 g19.9 g
Saturated fat:4.6 g18.5 g
Cholesterol:183.3 mg733.3 mg
Sodium:191.9 mg767.7 mg
Potassium:1029.2 mg4116.7 mg
Calcium:116.7 mg466.8 mg
Iron:4.1 mg16.5 mg
Magnesium:80 mg320 mg
Zinc:3.4 mg13.4 mg
Phosphorus:449.3 mg1797.2 mg
Vitamin C:85.4 mg341.7 mg
Vitamin A:26.8 µg107.3 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Preheat the oven to 200 °C. Line a baking sheet with parchment paper.
2
In a large bowl, prepare the marinade: mix olive oil, balsamic vinegar, crushed garlic, oregano, thyme, lemon zest and juice.
3
Pat the chicken thighs dry with paper towels (this ensures crispy skin). Place them in the bowl with the marinade and coat well.
4
Add the sliced bell pepper, zucchini and red onion to the bowl (set the broccoli aside for later). Mix everything together so the vegetables are evenly coated with the flavors.
5
Spread the contents of the bowl onto the baking sheet. Place the chicken skin-side up among the vegetables. Season with salt and pepper.
6
Bake in the preheated oven for 20 minutes. Then quickly take the baking sheet out, arrange the broccoli florets in the empty spaces and lightly drizzle them with the juices from the pan.
7
Bake for an additional 15 minutes, until the chicken is golden brown and the broccoli is lightly crisp. Before serving, let the dish rest for 5 minutes so the juices in the meat can settle.
Nutritional benefits
Due to the high content of quality protein and diverse fiber from vegetables, this meal supports muscle tissue regeneration and provides a long-lasting feeling of fullness without blood sugar fluctuations.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.