Oven-baked chicken thighs with vegetables

Chicken thighs with oven-roasted vegetables

If you're looking for a delicious and healthy recipe, oven-roasted chicken thighs with vegetables are the perfect choice. This recipe is not only simple but also brings an explosion of flavors and colors to the table, making it ideal for summer days when vegetables are at their peak flavor. Additionally, it is a dietary option, packed with nutrients and deliciousness that will surely win you over.

Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Servings: 4

Necessary ingredients:

- 2 chicken thighs without back
- 2 medium red onions
- 2 zucchinis
- 1 long eggplant
- 3 cloves of garlic
- 1 large red bell pepper
- 1 large carrot
- A handful of fresh parsley
- A few mushrooms (optional)
- A few cherry tomatoes
- Chicken seasoning (preferably natural, without additives)
- Salt and pepper to taste
- Olive oil or canola oil

Recipe preparation:

1. Preparing the ingredients: Start by washing the chicken thighs well under cold running water and drying them with a paper towel. Cut the meat into large pieces for even cooking.

2. Seasoning the meat: Sprinkle the chicken seasoning on all sides of the thighs, ensuring they are evenly coated. This seasoning will add a savory note, and the chicken will take on a special aroma.

3. Browning the meat: Preheat the oven to 200 degrees Celsius. In a heat-resistant dish, add a little oil and place the chicken thighs. Put the dish in the oven and let them brown for about 10-15 minutes, turning them halfway through to achieve an even crust.

4. Preparing the vegetables: Meanwhile, wash and cut the vegetables into large pieces. The onion, zucchinis, eggplant, and bell pepper can be julienned or diced, depending on your preference. The carrot can be grated or sliced thinly, and the mushrooms can be left whole or halved.

5. Sautéing the vegetables: In a skillet, add a bit of oil and sauté the onion along with the crushed garlic for 2-3 minutes until they become translucent. Add the remaining vegetables and sauté for 5-7 minutes, stirring occasionally.

6. Boiling the vegetables: Add a cup of water to the skillet and let the vegetables simmer for 10 minutes. This step will help intensify the flavors and make the vegetables more tender.

7. Combining the ingredients: When the chicken thighs are halfway cooked, remove the dish from the oven and drain the excess oil. Add the sautéed vegetables, including the whole cherry tomatoes, over the thighs. Season with salt and pepper to taste.

8. Finalizing the dish: Cover the dish with aluminum foil or a lid and put it back in the oven for another 20 minutes. This will allow the flavors to meld and the chicken to be perfectly cooked.

9. Serving: Once the chicken is cooked, remove the dish from the oven. Sprinkle chopped fresh parsley on top for a splash of color and extra flavor. Serve the dish warm, alongside a fresh green salad or a side of rice.

Useful tips:

- You can change the vegetables according to your preferences or seasonal availability. Yellow bell pepper, broccoli, or cauliflower are all excellent options.
- If you want an even more aromatic dish, add some herbs like rosemary or thyme during the marination of the chicken.
- This recipe can be an excellent base for meal prep. Cook multiple servings and store them in the refrigerator for the following days.

Nutritional benefits:

This recipe is rich in protein due to the chicken and full of vitamins and minerals from the vegetables. Zucchini, carrots, and bell pepper are excellent sources of antioxidants, while cherry tomatoes add a boost of vitamin C. Additionally, it is a low-calorie recipe, ideal for a healthy lifestyle.

Frequently asked questions:

1. Can I use frozen chicken?
Yes, but make sure to completely thaw it before cooking to avoid uneven cooking.

2. What can I use instead of oil?
You can use a cooking spray or omit the oil altogether, but the vegetables will be less flavorful.

3. How can I adapt the recipe for vegans?
Replace the chicken thighs with marinated tofu or tempeh and use soy sauce for added flavor.

4. What drinks pair well with this dish?
A fresh lemonade or a dry white wine are excellent accompaniments to this meal.

Oven-roasted chicken thighs with vegetables are a versatile and flavorful recipe that can be customized to your preferences. So, don't hesitate to experiment and enjoy every bite! Bon appétit!