Sunday, October 16, 2016

Easy One-Pan Oven Roasted Chicken with Potatoes and Carrots


I love super easy meals on busy weekday evenings, don't you? This recipe (including the variations below) is one of my go-to weeknight meals. I wanted to share it with you because we all could use more ideas on how to create doable, nourishing family dinners. 

In addition to this meal, here are some more of my favorite weeknight meals: Baked Wild Salmon with Steamed Potatoes, Kale and Pesto. Slow Cooked Chicken Curry over cooked quinoa. Soothing Red Lentil Soup served with cooked quinoa or basmati rice and a dollop of Raw Cilantro-Lime Chutney. I also have plenty more recipes for easy weeknight dinners in my Nourishing Meals cookbook and Whole Life Nutrition Cookbook!

I love to serve this baked chicken and potato dish with a big green salad or some sort of raw kale salad

I know potatoes have received a bad rap for years, but did you know that potatoes contain high levels of potent antioxidants similar to levels found in dark cherries, strawberries, plums, and apples? In fact, the darker colored potatoes like the purple varieties contain the highest level of antioxidants....not surprisingly! All potatoes contain anti-inflammatory antioxidants like phenols, carotenoids, flavonoids, and anthocyanin compounds. Potatoes are also an excellent source of easily digested complex carbohydrates. Including something starchy with dinner can help induce restful sleep. I've seen many people (and experienced this myself) reduce their carbohydrate consumption too much to the point where they cannot fall asleep or stay asleep. For some, including potatoes with dinner might be just the thing! True comfort food! 


Easy One-Pan Oven Roasted Chicken with Potatoes and Carrots

You can easily prep this recipe in 10 to 20 minutes. Then while it is baking prepare a quick green salad. If you are sensitive to nightshade vegetables, then replace the potatoes with white or orange-fleshed sweet potatoes, or slices of seeded delicata squash. If you don't have fresh herbs on hand then replace them with dried. I use my Homemade Herbed Sea Salt (Herbamare) to season the chicken. This Herb Zipper (pictured below) quickly pulls fresh herb leaves from their stems...a very handy little kitchen gadget I found at my local food co-op!

2 organic bone-in chicken breasts
2 organic bone-in chicken legs
4 to 6 large carrots
3 to 4 large yellow potatoes
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh thyme
1 teaspoon Herbamare or sea salt
freshly ground black pepper
3 to 4 tablespoons extra virgin olive oil
1 cup water or chicken stock

Optional Additions:
1 head of garlic, broken into cloves
1 medium onion, cut into large slices

Preheat oven to 350 degrees F.

Arrange the chicken in a large baking dish (I use a 10x14-inch Pyrex baking dish). You could also do this in two baking dishes if you do not own a large enough baking dish.

Cut the carrots in half lengthwise, and then cut into halves or thirds so you have 4-inch pieces. Slice the potatoes into thick rounds. Tuck the carrots and potatoes under and around the chicken. Sprinkle with chopped fresh herbs, salt, and pepper. Then drizzle the chicken and vegetables with olive oil. Lastly, pour the water or stock into one of the corners of the pan (so you don't wash the oil off of the chicken or veggies).

Roast for about 60 minutes or until chicken is cooked through (or internal temp reaches 165 degrees F). Cut chicken meat from the bones and serve with pan juices. Place the potatoes and carrots into another bowl for serving. Reserve the skin, bones, and any leftover pan juices to create a rich, healing chicken bone broth!


More Chicken Recipes:


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About the Author

Alissa Segersten holds a Bachelor's of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition, the mother of five children, a whole foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole foods diet. Alissa is the author of two very popular gluten-free, whole foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book. Connect with her on Facebook, Twitter, Pinterest, and Instagram!

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