This recipe is a perfect example of a wholesome, balanced meal that’s both nutritious and satisfying. The roasting process brings out the natural flavours of the vegetables, while the chicken provides a good source of proteins. It’s an ideal meal for busy nights, as it requires minimal preparation and can be baked on a single sheet, making cleanup a breeze. This dish is sure to become a family favourite for its delicious, home-cooked taste.
Ingredients:
- 4 bone-in, skin-on chicken thighs
- 1 cup peas (fresh or frozen)
- 3 large carrots
- 2 medium potatoes
- 3 tbsp olive oil, divided
- 1 tsp garlic powder
- 1 tsp dried thyme or rosemary
- 1/2 tsp paprika
- Salt and pepper, to taste
Method:
- Preheat the oven to 200°C.
- In a small bowl, mix 1 tbsp of olive oil with garlic powder, paprika, salt, and pepper. Rub this seasoning mixture onto the chicken thighs on both sides.
- In a large bowl, combine peas, carrots, and potatoes. Drizzle with the remaining 2 tbsp of olive oil, and season with thyme, salt, and pepper. Toss until everything is well coated.
- Line a baking sheet with parchment paper or foil. Spread the seasoned vegetables in a single layer on one side of the baking sheet, leaving space for the chicken. Arrange the chicken thighs on the other side, skin side up.
- Place the baking sheet in the preheated oven and roast for 30-35 minutes, or until the chicken reaches a high internal temperature and the potatoes are golden and tender. If using frozen peas, add them during the last 10 minutes of roasting.
- Plate the chicken thighs with the roasted veggies on the side. This hearty meal is rich in flavour and balanced with protein, fibre, and healthy fats.
The Recipe Health Benefits:
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Chicken Thighs: Chicken thighs are packed with protein, which is essential for muscle growth, tissue repair, and immune function. Chicken thighs contain B vitamins like B6 and B12, which support energy metabolism and brain health.
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Peas: Peas are high in fibre, promoting healthy digestion and regular bowel movements. Along with fibre, peas offer a source of plant-based protein, which can help support muscle repair and growth.
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Carrots: Carrots are high in beta-carotene, which converts to vitamin A in the body, supporting eye health and a strong immune system. The antioxidants in carrots help fight oxidative stress, reducing inflammation and supporting overall cellular health. The fibre in carrots slows digestion, helping maintain steady blood sugar levels.
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Potatoes: Potatoes provide complex carbs, which offer a steady energy source and help keep you full longer. Potatoes are rich in potassium, an essential mineral that helps regulate blood pressure and supports heart health. They also contain vitamin C, which strengthens the immune system and helps the body absorb iron.
