One Pan Chicken and Vegetables

15 45 516
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 4
One Pan Chicken and Vegetables
Health Highlights
Topped with beautiful fresh herbs and spices. A complete meal that's high in protein!

Ingredients


227 gm Carrots (julienned into 2 inch pieces)
227 gm Parsnip (julienned into 2 inch pieces)
227 gm Green/yellow string beans, raw (trimmed and cut into 2 inch pieces)
1 tbsp Avocado oil (divided)
1/2 tsp Sea Salt
1 dash Black pepper
1 kg Chicken thighs, bone-in, skinless
2 tbsp Avocado oil (for dressing)
1 tbsp Dijon mustard (for dressing)
1 tbsp Apple cider vinegar (for dressing)
2 tbsp Maple syrup (for dressing)
1 tsp Garlic (minced; for dressing)
1 tbsp Thyme, fresh (chopped; for dressing)
1 tbsp Sage, fresh (chopped; for dressing)
1 tbsp Rosemary, fresh (chopped; for dressing)

Instructions


1. Preheat the oven to 450°F (232°C). Place the vegetables on a rimmed baking sheet and drizzle with avocado oil and the salt and pepper. Give them a toss to evenly coat each vegetable

2. In a small bowl, mix together avocado oil, mustard, apple cider vinegar, maple syrup, garlic, and herbs.

3. Nestle the chicken between the vegetables on the baking tray. Sprinkle with salt and pepper. Spoon the dressing on top of the chicken, reserving a little less than half.

4. Bake in the preheated oven for 30 minutes. Halfway through the cooking time, baste the chicken with the remaining dressing and stir the vegetables a bit. Cook until the internal temperature of the chicken has reached 165°F (74°C).

*If additional browning of the chicken is desired, cook under the broiler for a few minutes at the end of the cooking time. 

Notes:

Quick Tip

  • Julienned cut - are pieces cut lengthwise into 1/4 inch thick slices.
  • Substitute with your favourite vegetables or those that are in season.

Nutrition Facts

Per Portion

Calories 516
Calories from fat 213
Calories from saturated fat 34
Total Fat 23.6 g
Saturated Fat 3.7 g
Trans Fat 0 g
Polyunsaturated Fat 3.9 g
Monounsaturated Fat 10.6 g
Cholesterol 184 mg
Sodium 646 mg
Potassium 1116 mg
Total Carbohydrate 28.1 g
Dietary Fiber 5.8 g
Sugars 13.1 g
Protein 51 g

Dietary servings

Per Portion


Meat 2.8
Vegetables 2.6

Energy sources


Pygal20%430.4823657435037123.2253996950235741%431.1086514889048266.32999539454439%297.1600005842474166.0587319421191520%41%39%CarbohydratesFatProtein
?
Help