Cajun chicken baked on a bed of vegetables

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Today I'd like to share a recipe for a lightly spicy chicken baked on a bed of vegetables.


It's a true feast for the senses - just look at the colours! The chicken is a healthy and flavourful dinner idea. In addition it's a simple, one pan dish that is prepared almost completely in the oven - 15 minutes of work, 40 minutes of waiting and, importantly, not much cleaning at all.

You'll find the list of ingredients, method and approximate nutritional value below.

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Ingredients

  • 3 tbsp cajun mix
  • 500 g potatoes
  • 3 large peppers
  • 2 red onions
  • 2 large carrots
  • 3 shallots
  • 1 courgette
  • 160 g cherry tomatoes
  • 2 tbsp oil
  • 5 boneless skinless chicken thighs (~600 g)
Cajun mix
  • 2 tsp salt
  • 2 tsp granulated garlic
  • 2 1/2 tsp paprika
  • 1 tsp black pepper
  • 1 tsp granulated onion
  • 1/2 tsp cayenne
  • 1 tsp dry oregano
  • 1 tsp dry thyme
  • 1/2 tsp chilli flakes (optional)

Method

  1. If you're using homemade cajun mix - combine all the spices. Add oil and stir it in to create a smooth paste.
  2. Rinse and peel vegetables. Cut them into bite sized pieces. Transfer them onto a baking tray lined with aluminum foil and spread across the surface.
  3. Place the chicken thighs on top of vegetables. Pour the cajun paste all over the meat and vegetables and rub it in.
  4. Bake the dish in a conventional oven preheated to 200 deg C, on a middle shelf, for 30-40 minutes.
  5. Set aside for 5 minutes after baking to cool slightly.
  6. Enjoy!
Approximate nutritional value
1 serving (recipe makes 5 servings)
  • 370 kcal
  • Carbs: 41 g 
  • Fat: 14 g
  • Protein: 23 g
  • Fibre: 7 g

 

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