Are you looking for healthy meals that are also incredibly easy to prepare? Do dietary restrictions have you feeling limited in the kitchen? Then look no further! This one-pan lemon herb roasted chicken and vegetables recipe is perfect for anyone following a gluten-free, dairy-free, and egg-free diet. It's packed with flavour, requires minimal cleanup, and is ready in under an hour. This recipe is a fantastic example of how delicious and easy healthy meals can be, perfect for busy weeknights or a relaxed weekend dinner. It's a true testament to the fact that homemade cooking doesn't have to be complicated to be incredibly satisfying.
Ingredients:
- 1 whole chicken (about 3-4 pounds), cut into 8 pieces or use bone-in, skin-on chicken thighs and drumsticks
- 1 pound baby potatoes, halved or quartered if large
- 1 pound carrots, peeled and chopped into 1-inch pieces
- 1 large red onion, cut into wedges
- 2 lemons, one juiced, one thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon dried oregano
- 1 tablespoon dried thyme
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- Fresh parsley, chopped (for garnish)
Instructions:
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Preheat your oven to 400°F (200°C). This ensures your chicken and vegetables cook evenly and get that lovely golden-brown roast.
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Prepare the vegetables: In a large bowl, toss the potatoes, carrots, and red onion with 1 tablespoon of olive oil, salt, and pepper. Make sure all the vegetables are nicely coated. This step is key for even cooking and maximum flavor absorption.
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Prepare the chicken: In a separate bowl, combine the remaining olive oil, lemon juice, oregano, thyme, garlic powder, salt, and pepper. Add the chicken pieces and toss to coat them thoroughly. This marinade will ensure the chicken stays juicy and flavorful.
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Assemble the dish: Spread the vegetables in a single layer in a large roasting pan or baking dish. Arrange the chicken pieces on top of the vegetables. Place the lemon slices amongst the chicken and vegetables. This adds a burst of fresh citrus flavor.
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Roast: Roast for 45-60 minutes, or until the chicken is cooked through and the vegetables are tender. The internal temperature of the chicken should reach 165°F (74°C). You can check this with a meat thermometer.
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Rest and serve: Once cooked, remove the roasting pan from the oven and let the chicken rest for 10 minutes before serving. This allows the juices to redistribute, resulting in a more tender and flavorful chicken. Garnish with fresh parsley before serving.
Tips for Success:
- For extra flavour, you can marinate the chicken for a few hours or even overnight before roasting.
- Don’t overcrowd the roasting pan; this will prevent the chicken and vegetables from browning properly.
- Feel free to add other vegetables, such as broccoli, Brussels sprouts, or bell peppers.
- If you prefer a crispier chicken, increase the oven temperature to 425°F (220°C) for the last 15 minutes of cooking.
Variations:
- Spicy Chicken: Add a pinch of cayenne pepper or some red pepper flakes to the marinade for a spicy kick.
- Mediterranean Twist: Substitute the oregano and thyme with rosemary and oregano, and add some Kalamata olives and cherry tomatoes.
- Herbs de Provence: Use a blend of Herbs de Provence for a classic French flavour.
Nutritional Information (per serving, approximate):
This will vary depending on the size of the chicken and the amount of vegetables used. However, a reasonable estimate would be around 400-500 calories, with a good source of protein and fiber. For more precise nutritional information, use a nutrition calculator. This recipe offers a good balance of macronutrients and is a great option for those following a healthy eating plan. This recipe is naturally gluten-free, dairy-free, and egg-free, making it a perfect choice for individuals with dietary restrictions.
This one-pan wonder is a true winner for quick dinner ideas, making healthy eating convenient and enjoyable. Enjoy!