Chicken thighs roasted on a tray with chickpeas, tomato and onion. Thirty-five minutes, five of them work.
Chicken and turkey are done at 74 C (165 F) in the thickest part, the USDA safe minimum. The library measures the meat cooked; start with about a quarter more raw.
- Ready in35 minutes
- Prep5 min
- Cook30 min
- Serves1
Ingredients
- 140 g chicken thigh, skinless (cooked weight)
- 150 g chickpeas, canned (drained)
- 150 g tomatoes (incl. cherry)
- 60 g onions
- 10 g olive oil
Method
- Heat the oven to 200 C (400 F). Cut the onion into wedges and chop the tomatoes. Drain and rinse the chickpeas.
- Toss the chickpeas, onion and tomatoes with the olive oil, a teaspoon of paprika, salt and pepper on a tray. Season the chicken and nestle it in.
- Roast for 30 minutes until the chicken reaches 74 C at the bone and the chickpeas are crisp at the edges.
What this plate gives you
Skinless chicken thigh gives about 35 g of the 47 g of protein and the chickpeas 11 g, with the chickpeas, tomatoes and onion giving 12 g of fibre, 43 percent of a 2,000-calorie day’s 28 g. At 598 calories it is 30 percent of that day, with 26 g of fat from the thigh and the oil. The chickpeas crisp in the tin around the chicken, which is the reason to bake them rather than stir them in.
Swaps
- Chicken breast: about 60 calories fewer, ten minutes less in the oven.
- Cannellini beans for the chickpeas: about the same numbers.
- Smoked paprika, cumin and lemon: no change to the numbers.
Keeping it
Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). The whole tin reheats at 180 C in fifteen minutes.
