Delicious Baked Chicken with Vegetables

Baking chicken with a variety of vegetables can be an incredibly healthy and delicious meal for any day of the week. This recipe is perfect for those who want to enjoy a light, yet satisfying meal without compromising on flavor or nutrition.

The dish features a simple marinade that infuses the chicken and vegetables with savory flavors while keeping them tender throughout cooking. The cooking time for this meal is approximately 45 minutes, yielding four servings which can be easily customized based on your personal taste preferences.

Ingredients

• 4 bone-in chicken thighs
• 1 large red bell pepper, sliced into strips
• 2 medium carrots, peeled and sliced diagonally
• 3 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp dried thyme
• 1/2 tsp paprika
• Salt and pepper to taste
• Lemon wedges for serving (optional)

Instructions

Preheat your oven to 375°F (190°C).

1. Begin by preparing the vegetables. Slice the bell peppers and carrots into strips, ensuring each piece is about half an inch in width.
2. In a small bowl, mix together the olive oil, minced garlic, thyme, paprika, salt, and pepper until well combined.
3. Cut slits into the chicken thighs and place them in a large zip-top bag or shallow dish. Pour the marinade over the chicken and vegetables. Ensure all pieces are evenly coated. Allow this mixture to sit for at least 20 minutes at room temperature – longer if it is refrigerated overnight.
4. Once prepared, arrange the chicken thighs on a baking tray lined with aluminum foil or parchment paper. Surround the chicken with the sliced bell peppers and carrots, making sure everything is spread out evenly so that each piece receives even cooking.
5. Bake for approximately 35-40 minutes until the chicken has reached an internal temperature of 165°F (74°C). Insert a meat thermometer into the thickest part of the chicken to check; avoid touching bone as it may give you a lower reading than the actual temperature. The vegetables should be tender and lightly browned.
6. Remove from oven, let sit for about 5 minutes before serving. Garnish with lemon wedges if desired.

Nutritional Information (approximate per serving)

• Calories: 300 kcal
• Total Fat: 14g
• Saturated Fat: 5g
• Carbohydrates: 9g
• Fiber: 4g
• Protein: 27g

This baked chicken with vegetables is an excellent source of protein and vitamins. The combination of chicken thighs, red peppers, carrots, garlic, thyme, and paprika not only adds flavor but also provides a healthy balance to your diet.

Health Benefits

• Supports Muscle Growth: Chicken is rich in high-quality protein which helps build lean muscle mass and repair tissues after workouts.
• Promotes Heart Health: The combination of olive oil, thyme, and vegetables provides a good amount of antioxidants that can help reduce inflammation and maintain cardiovascular health.
• Boosts Immunity: Garlic contains sulfur compounds which are known to enhance immune function. Additionally, carrots contribute to boosting the body’s resistance against infections.

Baking this dish is an excellent way to enjoy a meal that's not only tasty but also nutritious. You can make it even more special by adding fresh herbs like parsley or basil right before serving.

Storage and Reheating Tips

• If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days.
• To reheat, place the leftover chicken and vegetables on a baking tray. Cover with foil and warm in the oven at 350°F (175°C) for about 20 minutes until heated through thoroughly.

This baked chicken and vegetable dish is not only easy to prepare but also versatile enough to be served as part of a main meal or used as a side dish. It can be paired with various accompaniments such as rice, quinoa, salad greens, or even bread for a complete meal.