Easy Sheet Pan Chicken Thighs and Vegetables
My Sheet Pan Chicken Thighs and Vegetables is the perfect recipe for when you need an easy to prepare dinner that's big on flavour. With perfectly seasoned and roasted, hearty vegetables and chicken thighs served over fresh greens and drizzled in a creamy herb dressing, this is one of those dinners will fill you up in the most delicious way.
Servings: 4
Calories: 779kcal
Equipment
- Sharp knife
- Chopping Board
- Vegetable peeler
- Large sheet pan
- Medium sheet pan
- Wire rack
Ingredients
- 500 grams sweet potato peeled and cubed
- 500 grams baby potatoes halved
- 2 large carrots cut in half lengthways and then into 1 inch pieces
- 1 red onion peeled and cut into wedges
- 1 ½ teaspoons onion powder
- 1 ½ teaspoons garlic powder
- 1 teaspoon paprika
- 1 teaspoon sea salt flakes
- 2 tablespoons extra virgin olive oil
- small bunch fresh thyme
- 800 grams boneless chicken thighs skin on
- 4 whole garlic cloves
- 60 grams arugula
Lemon Parsley Yoghurt Dressing
- ¾ cup Greek yoghurt
- medium bunch continental parsley plus extra for serving
- 20 mL lemon juice
- 2 teaspoons Dijon mustard
- 1 garlic clove peeled
Instructions
- Preheat the oven to 200°C (conventional). Line a large sheet pan with parchment paper and set aside. Line a separate medium sized sheet pan with parchment paper and top with a stainless steel rack. Grease the stainless steel rack with olive oil.
- In a small bowl add the onion powder, garlic powder, paprika and sea salt flakes and stir to combine.
- Add the cubed sweet potato, baby potatoes, chopped carrots and red onion wedges to a large mixing bowl. Top with half of the seasoning mix, season with cracked black pepper and then drizzle over 1 tablespoon extra virgin olive oil. Toss well to coat all of the vegetables evenly in the oil and seasoning. Tip out onto the large lined sheet pan and spread out into a single layer. Add the garlic cloves and thyme sprigs to the sheet pan and then place the sheet pan into the oven to roast for one hour.
- Pat down the chicken thighs with paper towel. Place the chicken thighs into the bowl used for mixing the vegetables and add the remaining spice mix and one tablespoon of olive oil. Toss to coat evenly and arrange on the stainless steel rack resting in the medium sheet pan. Refrigerate until it’s time to bake. When the vegetables have cooked for 20 minutes, place the tray of chicken into the oven and roast for the remaining 40 minutes.
- Meanwhile, make the dressing by adding the yoghurt, parsley, lemon juice, mustard, garlic clove, salt and pepper to a bullet blender and blend on high until well combined.
- To serve, place a handful of rocket onto each plate, top with a chicken thigh and scoop of the roasted vegetables. Drizzle with the dressing, top with fresh parsley and serve.
Notes
Nutrition facts are an estimate only.
A note on the calories:
The calories are not accurate for this recipe as it takes into account the chicken thighs with skin on and all of the fat that is in the skin. Following the method that I have outlined, where the chicken thighs are placed on the wire rack to roast, means that a lot of the fat is discarded and not eaten. Therefore it is hard to estimate exactly what the calories are for this dish, however they would be substantially lower than what is listed.
Nutrition
Calories: 779kcal | Carbohydrates: 59g | Protein: 43g | Fat: 42g | Saturated Fat: 11g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 19g | Trans Fat: 0.2g | Cholesterol: 198mg | Sodium: 885mg | Potassium: 1607mg | Fiber: 9g | Sugar: 11g | Vitamin A: 23617IU | Vitamin C: 37mg | Calcium: 172mg | Iron: 4mg