Crispy Lemon-Garlic Chicken Thighs with Roasted Potatoes & Carrots

Crispy Lemon-Garlic Chicken Thighs with Roasted Potatoes & Carrots

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From: EatingWell.com, October 2019

Panko breadcrumbs make this healthy lemon-garlic chicken super-crispy on the outside, while a bit of mayonnaise amps up the juiciness of the thighs. And everything—including fingerling potatoes and carrots—cooks on one sheet pan, so this healthy dinner is super-easy to prep and clean up after too. You can swap out the potatoes and carrots for other vegetables, such as broccoli and parsnips, but just be sure to adjust the cooking time accordingly.

Ingredients 4 servings

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  • 1 pound fingerling potatoes, halved lengthwise
  • 1 pound carrots, cut into 3-inch lengths
  • 1 tablespoon extra-virgin olive oil
  • ¾ teaspoon salt, divided
  • ¾ teaspoon ground pepper, divided
  • 1 lemon, zested then cut into wedges, divided
  • 3 cloves garlic, minced
  • 1 tablespoon chopped fresh oregano
  • 4 bone-in chicken thighs (1¾ pounds), trimmed
  • 4 teaspoons mayonnaise
  • ½ cup panko breadcrumbs

Preparation

  • Prep

  • Ready In

  1. Position oven racks in upper and middle positions. Preheat to 450°F.
  2. Toss potatoes and carrots in a large bowl with oil and ¼ teaspoon each salt and pepper. Transfer to a large rimmed baking sheet; roast for 10 minutes.
  3. Meanwhile, combine lemon zest, garlic, oregano and the remaining ½ teaspoon each salt and pepper in a small bowl. Rub the mixture under the skin of the chicken thighs.
  4. Spread 1 teaspoon mayonnaise over each thigh. Pour panko on a plate. Firmly press the chicken pieces, skin-side down, into the panko.
  5. After the vegetables have roasted for 10 minutes, add the chicken pieces to the pan. Continue roasting until the vegetables are tender and the chicken registers 165°F when an instant-read thermometer is inserted in the thickest part of the thigh, 25 to 27 minutes.
  6. Serve with lemon wedges.

Nutrition information

  • Serving size: 1 thigh & 1 cup vegetables each
  • Per serving: 413 calories; 15 g fat(3 g sat); 7 g fiber; 42 g carbohydrates; 28 g protein; 38 mcg folate; 126 mg cholesterol; 7 g sugars; 0 g added sugars; 18,990 IU vitamin A; 21 mg vitamin C; 78 mg calcium; 2 mg iron; 660 mg sodium; 1,007 mg potassium
  • Nutrition Bonus: Vitamin A (380% daily value), Vitamin C (35% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 lean protein, 2 starch, 2 vegetable, 1½ fat

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