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Main mealLow carb, high fatPoultry€€

Juicy Chicken Thighs with Rainbow Vegetables from One Pan

Name: Juicy Chicken Thighs with Rainbow Vegetables from One Pan
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4
Ingredients: 800 g Chicken, thigh, boneless, skinless, raw; 300 g Broccoli, raw; 2 medium Peppers, bell, yellow, raw; 1 medium Squash, summer, green, zucchini, includes skin, raw; 1 large Onions, red, raw; 30 ml Oil, olive, extra virgin; 2 tbsp Vinegar, balsamic; 3 clove Garlic, raw; 1 tsp Spices, oregano, dried; 1 tsp Spices, thyme, dried; 0.5 piece Lemons, raw, without peel; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black

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 time15 min

Cook time35 min

Total time50 min

Servings4

Recipe

Chicken, thigh, boneless, skinless, raw800 gBroccoli, raw300 gPeppers, bell, yellow, raw2 mediumSquash, summer, green, zucchini, includes skin, raw1 mediumOnions, red, raw1 largeOil, olive, extra virgin30 mlVinegar, balsamic2 tbspGarlic, raw3 cloveSpices, oregano, dried1 tspSpices, thyme, dried1 tspLemons, raw, without peel0.5 pieceSalt, table, iodized1 pinchSpices, pepper, black1 pinch

Large baking sheet,Parchment paper,Large mixing bowl,Paper towels

Per servingTotal

Calories:443.7 kcal1774.7 kcal

Protein:41.5 g165.9 g

Carbohydrates:20 g79.9 g

Fiber:5.2 g20.9 g

Water:381 ml1523.9 ml

Fat:23.7 g94.6 g

Micronutrients

Sugar:5 g19.9 g

Saturated fat:4.7 g18.6 g

Cholesterol:183.3 mg733.3 mg

Sodium:193.4 mg773.7 mg

Potassium:1188 mg4751.9 mg

Calcium:124.9 mg499.6 mg

Iron:4.5 mg17.8 mg

Magnesium:89 mg355.9 mg

Zinc:3.5 mg13.9 mg

Phosphorus:467.3 mg1869.1 mg

Vitamin C:223.1 mg892.2 mg

Vitamin A:34.3 µg137.3 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Preheat the oven to 200 °C. Line a baking sheet with parchment paper.
2In a large bowl, prepare the marinade: mix olive oil, balsamic vinegar, crushed garlic, oregano, thyme, lemon zest and juice.
3Pat the chicken thighs dry with paper towels (this ensures crispy skin). Place them in the bowl with the marinade and coat well.
4Add 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.
5Spread the contents of the bowl onto the baking sheet. Place the chicken skin-side up among the vegetables. Season with salt and pepper.
6Bake 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.
7Bake 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.