After a long day of work it can be a challenge to come up with a meal that’s healthy, delicious and quick to cook and clean up. If you aren’t familiar with the “one-pan meal,” say hello to your new best friend. One-pan meals are a breeze to make and a cinch to clean up. No extra cooking steps — everything cooks at the same time in the same pan.
Roasted chicken thighs are a great introduction to one-pan meals. Boneless, skinless chicken thighs stay moist and tender while roasted with a healthy mixture of chickpeas and spinach. Easy, affordable, and delicious, this is a meal you can get on the table (and clean up) in no time.
|2 teaspoons olive oil|
|1 tablespoon fresh lemon juice|
|1 teaspoon smoked paprika|
|½ teaspoon kosher salt|
|4 garlic cloves, minced|
|2 15 oz cans chick peas, no salt added, rinsed well, drained and patted dry|
|½ small red onion, cut into thin slivers|
|10 oz fresh, pre-washed baby spinach|
|6 boneless skinless chicken thighs, trimmed of any excess fat|
|Optional: Lemon wedges for serving.|
- Preheat oven to 425.
- In a small bowl combine first five ingredients to make a dressing. Mix well.
- Lightly oil a 13 × 9 × 2 casserole dish with cooking spray or a very thin layer of olive oil.
- Rinse and drain chickpeas; pat dry.
- Add chickpeas and onion to your casserole dish and mix with a spoonful of dressing.
- Add spinach to the casserole dish along with more dressing (reserve just enough to rub onto your chicken thighs). Combine with the chickpeas and onion slivers. Your casserole dish will be very full — don’t worry, the spinach will wilt significantly during the cooking process. Add spinach in batches if it is difficult to mix.
- Lightly coat chicken thighs with any remaining dressing. Nestle them, evenly spaced, into the top of your spinach mixture. Season the chicken thigh tops with salt and pepper to taste.
- Roast in the oven for 30 – 35 minutes or until chicken registers 165 degrees on an instant-read thermometer.
- Serve with lemon wedges.
|Saturated fat||2g||Monounsaturated fat||4g|
|Polyunsaturated fat||1g||Trans fat||0g|