Chicken thighs, potato, carrot and onion roasted together on one tray. Forty 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 in40 minutes
- Prep5 min
- Cook35 min
- Serves1
Ingredients
- 150 g chicken thigh, skinless (cooked weight)
- 220 g potatoes (baked or boiled)
- 100 g carrots
- 60 g onions
- 10 g olive oil
Method
- Heat the oven to 200 C (400 F). Cut the potatoes and carrots into chunks and the onion into wedges.
- Toss the vegetables with the olive oil and salt on a tray. Season the chicken thighs and nestle them among the vegetables.
- Roast for 35 minutes, turning the vegetables once, until the chicken reaches 74 C at the bone and the potatoes are browned.
What this plate gives you
Skinless chicken thigh is about 25 g of protein and 8 g of fat per 100 g cooked, so 150 g of it gives 38 g of the 44 g of protein and most of the 23 g of fat; the potatoes are the 62 g of carbohydrate. At 626 calories it is a little under a third of a 2,000-calorie day. The thigh is measured cooked; start with about 190 g raw. Thighs forgive an oven in a way breasts do not, which is why a forty-minute tray bake uses them.
Swaps
- Chicken breast: about 60 calories fewer, and take it out ten minutes earlier.
- Sweet potato: about the same numbers.
- Rosemary, garlic and lemon in the tin: 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 tray reheats at 180 C in fifteen minutes.
