One Pan Roasted Chicken & Veggies

Ingredients

• 4 chicken leg quarters (can substitute with 2 lbs of thighs or drumsticks)
• 1 tbsp olive oil (for chicken marinade)
• salt (to taste)
• black pepper (to taste)
• 1 lemon (zest and juice of a large lemon)
• 1 tbsp garlic powder (for chicken)
• 1 tbsp dried oregano (for chicken)
• 0.5 tsp cayenne pepper
• 1 tbsp sweet paprika
• 2 tbsp tomato paste (for chicken marinade)
• 4 cloves garlic (minced, for chicken)
• 2 sweet potato (medium, cut into small wedges)
• 1 handful broccoli florets (large handful)
• 1 shallot (large, thinly sliced)
• olive oil (drizzle for 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 clove garlic (minced, for sauce)
• 1 lemon (zest and juice of a small lemon, for sauce)
• salt (pinch, 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, add 4 chicken leg quarters (or 2 lbs of your preferred chicken pieces).

3. 3

   Drizzle the chicken with 1 tablespoon of olive oil.

4. 4

   Season the chicken with salt, pepper, the zest and juice of one large lemon, 1 tablespoon garlic powder, 1 tablespoon oregano, 1/2 teaspoon cayenne pepper, and 1 tablespoon sweet paprika.

5. 5

   Add 2 tablespoons of tomato paste and 4 minced garlic cloves to the bowl. Mix everything thoroughly to ensure the chicken is well coated.

6. 6

   Ideally, let the chicken marinate for at least 2 hours, or overnight for the best flavor.

7. 7

   Cut 2 medium sweet potatoes into small wedges. Place them at the bottom of an oven-safe dish or roasting pan.

8. 8

   Add a large handful of broccoli florets and 1 thinly sliced large shallot to the pan with the sweet potatoes.

9. 9

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

10. 10

    Place the marinated chicken pieces on top of the vegetables. Pour any remaining marinade from the bowl over the chicken and veggies.

11. 11

    Place the pan in the preheated oven and roast at 400°F for 40 minutes.

12. 12

    After 40 minutes, turn off the oven heat. Leave the pan inside the oven for an additional 20-30 minutes. This allows the vegetables to soften further and soak up the chicken juices using residual heat.

13. 13

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

14. 14

    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 key technique is placing the veggies below the chicken so they soak up the juices, and using residual heat (turning the oven off) to finish the veggies. Serve as-is, with regular rice, or high-protein rice.

Nutrition per serving

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