Chicken thighs fried with rosemary, new potatoes, asparagus and garlic

Treat yourself to a delicious and healthy feast with our tempting recipe for Roasted Chicken Thighs with Rosemary, New Potatoes, Asparagus and Garlic. This lighter, all-in-one roast combines juicy chicken thighs, tender Jersey Royals potatoes, and a whole garlic bulb for a flavor explosion. As the chicken cooks, the potatoes absorb the lemony cooking juices, creating a heavenly dish that will leave you wanting more. Perfectly balanced with the freshness of asparagus, this recipe promises a delicious culinary experience that will satisfy both your taste buds and your health goals.

Ingredients

  • 750g new potatoes (preferably Jersey Royals), halved
  • 2 large bunches of asparagus, discarding woody ends
  • 1 whole garlic bulb, cloves separated
  • 1 tbsp olive oil
  • 1 lemon, halved
  • small handful of rosemary sprigs
  • 8 chicken legs

Preparation steps

  1. Preheat oven to 200°C/180°C fan/gas 6.
  2. Place potatoes, asparagus, garlic cloves, oil and plenty of spices in a large roasting pan (approx. 30 x 20 cm).
  3. Squeeze all the juice out of the lemon halves, cut them into pieces and add them to the bowl.
  4. Mix everything together, cover the dish with foil and roast for about 15 minutes.
  5. Remove the foil and mix in the rosemary.
  6. Season the chicken thighs and distribute them evenly in the dish.
  7. Roast for another 25-30 minutes until the potatoes are tender and the chicken is crispy and cooked through.
  8. Serve the dish in the middle of the table so everyone can share.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
509 24g 6g 32g 5g 6g 39g 0.3g

Equipment and tools

To prepare this recipe you will need the following equipment and tools:

  • Oven
  • Large roaster
  • dulcimer
  • Knife
  • tablespoon
  • Lemon squeezer (optional)
  • Small handful of rosemary sprigs

Allergen information

This recipe for Roasted Chicken Thighs with Rosemary, New Potatoes, Asparagus and Garlic contains the following allergens:

  • None if prepared according to instructions.

Storage and leftovers

If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken and vegetables on a baking sheet and place in a preheated oven at 350°F (180°C) until heated through, about 10-15 minutes. Alternatively, you can enjoy the leftovers cold as a delicious accompaniment to salads or sandwiches.

Health Benefits of Rosemary Roasted Chicken Thighs, New Potatoes, Asparagus and Garlic

When it comes to making a delicious and filling meal, sometimes simplicity matters. This recipe for Rosemary Roasted Chicken Thighs, New Potatoes, Asparagus and Garlic combines a few key ingredients into a healthy and flavorful dish. Beyond the delicious taste, each ingredient in this recipe also brings its own health benefits.

New potatoes – full of nutrients

The new potatoes used in this recipe, preferably Jersey Royals, are not only delicious but also rich in essential nutrients. These young potatoes are a great source of fiber, vitamin C, and potassium, all of which are vital for maintaining a healthy body. Fiber supports digestion, vitamin C supports the immune system and potassium helps regulate blood pressure.

Asparagus – a superfood for health

Asparagus is a versatile and nutrient-dense vegetable that adds a lively touch to this dish. Rich in vitamins A, C, E and K, asparagus offers a powerful arsenal of antioxidants that protect cells from damage caused by harmful free radicals. In addition, asparagus is also an excellent source of folic acid, which is important for pregnant women as it helps prevent certain birth defects.

Garlic – nature’s immune booster

With its distinct aroma and taste, garlic not only enhances the flavor of this dish but also provides numerous health benefits. Garlic is known for its immune-boosting properties thanks to its high content of sulfur compounds. These compounds have been shown to increase the activity of immune cells, help the body fight off infections, and reduce the risk of certain chronic diseases.

Rosemary – an aromatic herb with health benefits

Rosemary sprigs add a lovely scent and subtle earthy flavor to this dish. In addition to its culinary uses, rosemary also provides numerous health benefits. This herb is rich in antioxidants and anti-inflammatory compounds, making it a great addition to a healthy diet. Studies suggest that rosemary can improve digestion, increase memory and concentration, and even promote hair growth.

Chicken thighs – a protein powerhouse

Finally, the chicken thighs, the star of this recipe, provide a generous helping of lean protein. Protein is essential for muscle growth and repair, as well as the production of enzymes and hormones in the body. Incorporating lean protein sources like chicken into your diet can also help promote satiety and make it easier to maintain a healthy weight.

The combination of these healthy ingredients not only creates a delicious meal, but also contributes to a balanced and nutritious diet. So next time you make roasted chicken thighs with rosemary, new potatoes, asparagus and garlic, enjoy the wonderful flavors while knowing you are nourishing your body.

You might also like