Roasted Chicken & Veggie Dinner

Ingredients

• 4 chicken leg quarters (can also use 2 lbs of thighs or drumsticks)
• 3 tbsp olive oil (divided (2-3 tbsp for chicken, plus more for veggies))
• salt (to taste, plus a pinch for veggies and sauce)
• black pepper (to taste)
• 1 large lemon (zest and juice)
• 1.5 tbsp garlic powder (divided (1 tbsp for chicken, 0.5 tbsp for veggies))
• 2 tbsp dried oregano (divided (1.5 tbsp for chicken, 0.5 tbsp for veggies))
• 0.5 tsp cayenne pepper
• 1.5 tbsp sweet paprika
• 3 tbsp tomato paste (divided (2 tbsp for chicken, 1 tbsp for sauce))
• 5 garlic cloves (minced; divided (4 for chicken, 1 for sauce))
• 2 medium sweet potatoes (cut into small wedges)
• 1 handful broccoli florets (large handful)
• 1 large shallot (thinly sliced)
• 3 tbsp mayonnaise (for the sauce)
• 1 small lemon (zest and juice for the sauce)
• fresh parsley (finely chopped for garnish)

Steps

1. 1

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

2. 2

   Add 4 chicken leg quarters (or 2 lbs of your preferred cut) to a large bowl.

3. 3

   Drizzle the chicken with 2-3 tbsp olive oil. Season with salt, pepper, the zest and juice of one large lemon, 1 tbsp garlic powder, 1.5 tbsp oregano, 1/2 tsp cayenne pepper, and 1.5 tbsp sweet paprika.

4. 4

   Add 2 tbsp tomato paste and 4 minced garlic cloves to the chicken. Mix thoroughly to ensure the chicken is well coated.

5. 5

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

6. 6

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

7. 7

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

8. 8

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

9. 9

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

10. 10

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

11. 11

    After 40 minutes, turn off the oven heat. Leave the pan inside the warm oven for an additional 20-30 minutes. This allows the vegetables to soften further and absorb the pan juices.

12. 12

    While the chicken rests, 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.

13. 13

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

Notes

The resting period in the turned-off oven is critical for the texture of the vegetables. Serve as-is for a low-carb meal, or pair with rice (regular or high-protein).

Nutrition per serving

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