My clan tire of salads quite easily in the summer months (they call it ‘peak salad fatigue’) but never of a roast! I don’t want to spend too much time in the kitchen when the outdoors
are beckoning and on mid-week nights I just don’t have the time either. The compromise is this quick and easy chicken sheet-pan roast meal – just perfect for mid-week enjoyment.
I use chicken thighs because they stay moist and succulent (and thereby pouch-friendly) but you can use skinless and boneless breasts if you prefer. Potatoes (plain or sweet) are a must for us because the family loves a roastie but again you can replace with thick discs of courgettes/zucchini or squash, quartered pieces of onion, chunks of aubergine/eggplant or thick strips of peppers/capsicums. We also adore asparagus too but you can use fennel or another vegetable according to what is in season, on offer, or simply what you fancy!
The really great thing about this dish though is that it can be on the table in just over an hour; the prep is the most you’ll have to do (no last minute attention required); and washing-up is cut to a minimum – an all round winner!
ROSEMARY CHICKEN AND POTATO SHEET PAN ROAST
low-fat cooking spray or oil mist
450 g/1 lb baby red potatoes, quartered
2 tbsp chopped fresh rosemary
salt and freshly ground black pepper
4 large skinless and boneless chicken thighs (about 450 g/1 lb)
1 bunch asparagus (about 320 g/12 oz), cut into 5 cm/2 inch pieces
- Preheat the oven to 220 C, 425 F, gas 7. Generously spritz a large baking sheet with cooking spray or mist.
- Toss the potatoes in half of the rosemary and salt and pepper to taste. Place, skin-side down, in a single layer, on the sheet and spritz again generously with the spray. Roast for 23-25 minutes or until tender when pierced with a fork. Remove from the oven and stir.
- Meanwhile, toss the chicken in the remaining rosemary and seasoning to taste. Add to the sheet with the asparagus and again spritz generously with spray. Roast for about 20 minutes or until the juice from the chicken runs clear when the thickest part of the chicken is cut and the potatoes are browned. Serve hot.
WLS PORTION: ½
CALORIES PER PORTION: 245
Image courtesy of Pillsbury