Roasted vegetable medley with chicken thighs

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Boneless, skinless chicken breasts may get most of the attention at the grocery store due to their low fat content and versatility, but chicken thighs are coming back in a big way - thighs are cheaper, more tender and more flavourful, with only slightly more fat than breast meat. This recipe combines the juicy flavour of chicken thighs with a healthy assortment of roasted veggies, leaving you satisfied and feeling great!

Serves 3-4

INGREDIENTS

6-8 chicken thighs (preferably boneless & skinless)
1-2 tbsp butter
Salt and pepper to taste

3 large carrots, peeled and chopped into 1" pieces
4 medium potatoes, cut into 1" pieces
1 bunch pearl onions, peeled
2 crowns of broccoli, chopped
1/2 bunch kale, de-stemmed and ripped into pieces

MARINADE
1/3 cup avocado oil or some other kind of high heat oil
3 tbsp Dijon mustard
2 tbsp lemon juice
2 tsp garlic powder
1 tsp paprika
1 tsp dried oregano
1 tsp salt
1/2 tsp pepper

DIRECTIONS

  1. Preheat oven to 400F. If you have a convection option, use that.
  2. Rub chicken thighs with butter, salt and pepper. Place in a medium bowl and set aside.
  3. In a large glass measuring cup, mix avocado oil, Dijon mustard, lemon juice, spices and salt and pepper.
  4. Pour no more than half of the marinade over the chicken thighs and toss to coat. Set aside to marinate for 15 minutes.
  5. Meanwhile, prepare your veggies. In a large bowl, combine all veggies and pour the remaining marinade over veggies. Toss to coat. Add more salt and pepper if desired.
  6. Line two large baking sheets with parchment paper and evenly distribute veggies onto sheets. Place chicken thighs on top of veggies evenly spaced out and cover each sheet with aluminum foil (discarding remaining marinade).
  7. Bake for 45 minutes, or until chicken is cooked to an internal temperature of 155F and veggies are fork-tender, taking aluminum foil off during the last 10 minutes of baking.

Serve immediately and enjoy!

Feel free to check out more recipes via my Instagram account: EAT_LOVE_BE_HEALTHY

Kat Maltarp, BSc. is a Certified Personal Trainer and Registered Health & Exercise Practitioner.