One-tray chicken thighs with vegetables

One-tray chicken thighs with vegetables from the oven: juicy chicken with carrots, sweet potato, onion, garlic and rosemary – simple and full of flavour.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 40 min
• Total time: 50 min
• Calories: 450 kcal per serving
• Protein: 35 g
• Fat: 20 g
• Carbs: 40 g

Ingredients

• 4 chicken thighs
• 2 carrots
• 1 sweet potato
• 1 onion
• 2 garlic cloves
• 1 sprig of rosemary

Method

You’ll need: oven · baking tray · chopping board · knife

1. Peel the carrots and cut into large chunks. Dice the sweet potato and cut the onion into wedges.
2. Spread the veg over a baking tray and toss with olive oil, salt and pepper. Add the garlic and rosemary.
3. Lay the chicken thighs skin side up on the veg. Rub the skin with a little olive oil and salt lightly.
4. Bake everything in the preheated oven at 200 °C (180 °C fan) for 35–40 min, until the chicken thighs are golden brown and the veg is tender. Don't turn the thighs, so the skin browns better.
5. Before taking it out, quickly check that the chicken is cooked through and the juices run clear.
6. Serve straight from the tray. If you like, spread a little of the soft garlic over the veg and chicken.

Good to know

A traybake like this saves relaxed evenings. Everything cooks together, picks up roasted flavours and leaves hardly any washing-up. Honest, simple and really good.

Swaps

Sweet potato → squash (similar fibre content, a little milder) | Carrots → parsnips (more potassium, slightly sweet) | Chicken thighs → skinless chicken thighs (a little less fat, similar protein) | Rosemary → thyme (aromatic, also provides plant compounds)

Allergens

The dish is naturally free from gluten and dairy, but contains poultry. Good for children in small pieces, and no problem during pregnancy as long as the chicken is cooked all the way through.

Dairy-free recipes