Name: Crispy Lemon-Garlic Chicken Thighs with Roasted Potatoes & Carrots
Prep time: 25 min
Total time: 50 min
Ingredients: 1 pound fingerling potatoes, halved lengthwise; 1 pound carrots, cut into 3-inch lengths; 1 tablespoon extra-virgin olive oil; 0.75 teaspoon salt, divided; 0.75 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 (1 3/4 pounds), trimmed; 4 teaspoons mayonnaise; 0.5 cup panko breadcrumbs

Crispy Lemon-Garlic Chicken Thighs with Roasted Potatoes & Carrots

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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.

Carolyn Casner

Updated on August 11, 2020

Crispy Lemon-Garlic Chicken Thighs with Roasted Potatoes & Carrots

Prep Time:

25 mins

Additional Time:

25 mins

Total Time:

50 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Healthy Aging Healthy Immunity High-Protein Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

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 (1 3/4 pounds), trimmed
4 teaspoons mayonnaise
½ cup panko breadcrumbs

Directions

Position oven racks in upper and middle positions. Preheat to 450 degrees F.
Toss potatoes and carrots in a large bowl with oil and 1/4 teaspoon each salt and pepper. Transfer to a large rimmed baking sheet; roast for 10 minutes.
Meanwhile, combine lemon zest, garlic, oregano and the remaining 1/2 teaspoon each salt and pepper in a small bowl. Rub the mixture under the skin of the chicken thighs.
Spread 1 teaspoon mayonnaise over each thigh. Pour panko on a plate. Firmly press the chicken pieces, skin-side down, into the panko.
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 degrees F when an instant-read thermometer is inserted in the thickest part of the thigh, 25 to 27 minutes.
Turn the broiler to high. Move the pan to the upper rack and broil, watching carefully, until the chicken is deeply browned, 2 to 5 minutes. Serve the chicken and vegetables with lemon wedges.

Nutrition Facts (per serving)

413	Calories
15g	Fat
42g	Carbs
28g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 thigh & 1 cup vegetables each
Calories 413
% Daily Value *
Total Carbohydrate 42g	15%
Dietary Fiber 7g	25%
Total Sugars 7g
Protein 28g	55%
Total Fat 15g	19%
Saturated Fat 3g	17%
Cholesterol 126mg	42%
Vitamin A 18990IU	380%
Vitamin C 21mg	24%
Folate 38mcg	9%
Sodium 660mg	29%
Calcium 78mg	6%
Iron 3mg	14%
Magnesium 61mg	14%
Potassium 1007mg	21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.