Roasted Chicken & Veggie Dinner

Ingredients

• 4 chicken leg quarters (can substitute with 2 lbs of thighs or drumsticks)
• 2.5 tbsp olive oil (for chicken marinade; 2-3 tbsp)
• salt (to taste)
• black pepper (to taste)
• 1 lemon (large; zest and juice)
• 1 tbsp garlic powder (for chicken)
• 1.5 tbsp dried oregano (for chicken)
• 0.5 tsp cayenne pepper
• 1.5 tbsp sweet paprika
• 2 tbsp tomato paste (for chicken)
• 4 garlic (minced, for chicken)
• 2 sweet potato (medium, cut into small wedges)
• 1 handful broccoli florets (large handful)
• 1 shallot (large, thinly sliced)
• 1 tbsp olive oil (for drizzling over veggies)
• salt (pinch, for veggies)
• 0.5 tbsp dried oregano (for veggies)
• 0.5 tbsp garlic powder (for veggies)
• 3 tbsp mayonnaise (for sauce)
• 1 tbsp tomato paste (for sauce)
• 1 garlic (minced, for sauce)
• 1 lemon (small; zest and juice, for sauce)
• fresh parsley (finely chopped, for garnish)

Steps

1. 1

   Preheat your oven to 400°F (200°C).

2. 2

   In a large bowl, combine 4 chicken leg quarters with 2-3 tbsp olive oil, salt, pepper, the zest and juice of a large lemon, 1 tbsp garlic powder, 1.5 tbsp oregano, 1/2 tsp cayenne pepper, 1.5 tbsp sweet paprika, 2 tbsp tomato paste, and 4 minced garlic cloves.

3. 3

   Mix the chicken and marinade ingredients really well to ensure even coating. For the best flavor, let the chicken marinate for at least 2 hours, or ideally overnight in the refrigerator.

4. 4

   Prepare the vegetables: Cut 2 medium sweet potatoes into small wedges (this ensures they cook through at the same rate as the chicken). Thinly slice 1 large shallot and gather a large handful of broccoli florets.

5. 5

   Place the sweet potato wedges at the bottom of an oven-safe dish or roasting pan. Add the broccoli florets and sliced shallot on top.

6. 6

   Drizzle the vegetables with olive oil and season with a pinch of salt, 1/2 tbsp oregano, and 1/2 tbsp garlic powder.

7. 7

   Place the marinated chicken leg quarters on top of the bed of vegetables. Pour any remaining marinade from the bowl over the chicken.

8. 8

   Roast in the preheated oven at 400°F for 40 minutes.

9. 9

   After 40 minutes, turn off the oven heat but leave the pan inside for an additional 20-30 minutes. This allows the veggies to soften further and soak up the pan juices and flavors.

10. 10

    While the chicken is resting in the oven, prepare the sauce by mixing 3 tbsp mayo, 1 tbsp tomato paste, 1 minced garlic clove, the zest and juice of 1 small lemon, and a pinch of salt in a small bowl.

11. 11

    Remove the pan from the oven. Plate the chicken and vegetables, top with finely chopped fresh parsley and a drizzle of the prepared sauce.

Notes

The resting period in the oven (Step 9) is critical for the texture of the vegetables. You can serve this as-is for a low-carb meal, or pair it with regular rice or high-protein rice. Any cut of chicken (thighs, drumsticks) totaling about 2 lbs can be used instead of leg quarters.

Nutrition per serving

• main
• high-protein
• one-pan
• roasted
• chicken
• healthy
• dinner
• low-carb option