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ARTICLEWELL-BEINGMSPSORIASIS

One-Pan Rosemary Chicken and Vegetables Recipe

By Beth Lipton
Reviewed by Ahna Crum, R.D.N.
March 23, 2023

No one likes to face a pile of dishes after cooking, especially if a chronic condition causes fatigue or pain. That’s why we love a sheet pan meal: cleanup is simple. The beauty of this recipe is that your kitchen smells amazing while it cooks, you sit down to a hearty, healthy meal—and cleanup is done in a snap.

In this recipe, a spice mix made from a few pantry items seasons the flavorful chicken thighs and makes the anti-inflammatory vegetables—carrots, broccoli, and onion—sing. Carrots and broccoli are both great sources of vitamin A, an important vitamin for immune health. They’re also rich in fiber, which may help reduce levels of inflammation in the body. Onion adds quercetin, another inflammation-fighting compound, and home cooked flavor.

This recipe is: gluten free

Prep: 20 minutes

Cook: 50 minutes

Serves 4

Ingredients

  • 1 teaspoon dried crushed rosemary
  • 1 teaspoon garlic powder
  • ½ teaspoon dried thyme
  • ½ teaspoon lemon zest
  • 4 bone-in, skin-on chicken thighs, patted dry
  • 2 ½ tablespoons avocado oil
  • Fine sea salt and freshly ground black pepper
  • 2 large carrots, sliced ¼-inch thick on a diagonal (about 1 ½ cups)
  • 1 medium head of broccoli, cut into bite-sized pieces including the stems (about 4 cups)
  • 1 medium red onion, halved, cut into ½-inch wedges

Directions

Preheat the oven to 425 F and line a baking sheet with parchment paper.

In a small cup, combine the rosemary, garlic powder, thyme, and lemon zest.

Place the cut-up carrots, broccoli, and onion on the lined baking sheet. Add 2 tablespoons oil, then sprinkle half of the rosemary mixture, ¾ teaspoon salt, and ¼ teaspoon pepper. Toss to coat all of the vegetables. Spread the vegetables in a single layer on the baking sheet.

Tuck the chicken thighs in among the vegetables, skin side up, so they’re at least partly touching the pan. Then, brush the chicken with a ½ tablespoon of oil. Season all over with salt and pepper. Sprinkle the remaining half of the rosemary mixture on the chicken, patting so it sticks.

uncooked chicken thighs nestled on broccoli, carrots, and onions

Roast the chicken and vegetables for about 40 to 50 minutes, stirring the vegetables once or twice during the roasting time. The meal’s done roasting when the vegetables are tender and lightly browned and the chicken is cooked through. An instant-read thermometer stuck into the thickest part of the thigh away from the bone should read 165 F.

cooked chicken thighs with broccoli, carrots, and onion

Divide into 4 portions and serve.

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