This mid-week meal uses just one tray and feeds a family of four! Not only does it save time on the dishes and time (just pop it in the oven and carry on with your evening routine), but it’s delicious and healthy and lasts well in the fridge if you’d like to make the recipe as part of your weekly meal-planning.
What You Need:
- 8 chicken thighs
- 4 large potatoes, cut into 8 pieces
- 2 large peppers, cut into 8 pieces
- 4 cloves garlic (skin on)
- 1 lemon, thinly sliced
- 2 tbsp olive oil
- Pinch each: salt, black pepper, chilli flakes
- ½ cup pitted kalamata olives
- ½ cup (or 2 rounds) of feta, cut into 1cm cubes (or crumbled)
- Fresh Italian parsley, for garnishing
Method:
1/ Preheat your oven to 200°C. Line a large baking tray or dish with parchment paper (or spray with a little non-stick).
2/ Place the chicken skin-side down, potatoes, peppers and lemon slices all around the tray. Add the garlic into each quadrant. Drizzle a little olive oil over the chicken and veg and sprinkle over the spices.
3/ Roast in the oven for 20-25 minutes, then remove and turn the veg and chicken. Add the olives, turn the chicken over and place the tray back into the oven for a further 20-25 minutes. Remove once the potatoes and chicken are cooked through.
4/ Serve with the crumbled feta and the fresh parsley.
Notes:
1. The garlic can be squeezed out and added to your plate for a healthy dose of nutrients or discarded.
2. If you’re trying to avoid extra fat and calories, choose skinless thighs. You could also try this recipe with chicken breasts, just note that you will need to adjust the cooking time as they will cook faster than the potatoes.
3. For a less carb-heavy alternative to potatoes, try adding butternut cubes or courgettes.
4. Instead of parsley, amp up your greens by serving 2 cups of rocket scattered over the chicken.
5. Want to turn this meal from a weeknight and weekend masterpiece? Add in artichoke hearts with the feta and toasted pine nuts.
Looking for more great week-night meals? Try this chickpea and aubergine tomato stew: https://medshieldmovement.co.za/easy-tomato-chickpea-and-aubergine-stew-recipe/ or this
Low-Carb, High-Protein Broccoli And Trout Week-Night Dinner: https://medshieldmovement.co.za/low-carb-high-protein-broccoli-and-trout-week-night-dinner/
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