🍋 Lemon-Garlic Chicken Thighs with Roasted Veggies – One-Pan Mediterranean Magic
Juicy chicken thighs roasted with vibrant low-carb veg in a zesty lemon-garlic marinade. This one-pan wonder delivers bold flavour, tender meat, and golden roasted edges - with minimal fuss. It’s simple, healthy, and weeknight-friendly.
Info
Prep time:
Cooking time:
Difficulty:
Serves:
Gluten-Free | Nut-Free | Dairy-Free (if using oil instead of butter) | Pregnancy-Friendly
30 mins
30 mins
Easy
1
Sugars
3g
Kcal
410
Fibre
4g
Fat
22g
Protein
38g
Saturates
6g
Salt
0.8g
Carbs
10g
Info
Cooking time:
Prep time:
30 mins
Gluten-Free | Nut-Free | Dairy-Free (if using oil instead of butter) | Pregnancy-Friendly
Difficulty:
Serves:
30 mins
Easy
1
Info
~N/A~
Prep time:
Cooking time:
~N/A~
Difficulty:
~N/A~
Serves:
~N/A~
Dietary Types
Sugars
3g
Fibre
4g
Protein
38g
Salt
0.8g
Info
Prep time:
Cooking time:
Difficulty:
Serves:
Gluten-Free | Nut-Free | Dairy-Free (if using oil instead of butter) | Pregnancy-Friendly
30 mins
30 mins
Easy
1
Sugars
~N/A~
Fibre
~N/A~
Protein
~N/A~
Salt
~N/A~
Info
Prep time:
~N/A~
Cooking time:
~N/A~
Difficulty:
~N/A~
Serves:
~N/A~
Dietary Types
Kcal
~N/A~
Fat
~N/A~
Saturates
~N/A~
Carbs
~N/A~
Ingredients:
(Per serving)
• 2 chicken thighs, bone-in and skin-on (about 250g total)
• ¾ garlic clove, minced (or 1 small clove)
• ½ lemon: juiced (¾ tbsp / ~11ml) + a little zest
• 2–3 thin lemon slices (from the second lemon)
• ½ tbsp olive oil (or melted butter for richness)
• ¼ tsp dried oregano (or pinch Italian seasoning)
• ¼ tsp fresh thyme leaves (or pinch dried thyme)
• Pinch of salt and black pepper, to taste
For the roasted veggies:
• ¼ medium head of broccoli (about 125g), cut into florets
• ¼ red bell pepper, cut into chunks
• ¼ small red onion, cut into wedges
• ½ tbsp olive oil
• Pinch of dried oregano
• Pinch of salt and black pepper, to taste
(Optional: a few pieces of courgette, cauliflower, or green beans)
Instructions:
1. Marinate Chicken (Optional): Combine garlic, lemon juice/zest, olive oil, oregano, thyme, salt, and pepper. Toss with chicken thighs. Marinate 20–30 mins (or up to 4 hrs).
2. Preheat Oven: Set oven to 200°C (400°F). Line a baking tray with foil if desired.
3. Prep Veggies: Toss broccoli, red pepper, and onion in olive oil, oregano, salt, and pepper. Spread on one side of tray.
4. Add Chicken: Place thighs skin-side up on other side of tray (or in between veg). Pour leftover marinade over everything. Add lemon slices around chicken.
5. Roast: Bake for 30–35 mins, or until chicken reaches 75°C internal temp. Stir veg and spoon juices over chicken halfway through.
6. Optional Broil: For crispy skin and charred veg edges, broil/grill for last 2–3 mins.
7. Serve: Plate chicken and veg, drizzle with pan juices, and garnish with extra lemon or parsley if using.
Healthy Swaps & Tips:
• Cut Calories: Remove skin before roasting to lower fat content.
• Alternate Cuts: Use drumsticks, boneless thighs, or breasts — adjust cooking time.
• Veg Variety: Swap in courgette, Brussels sprouts, or asparagus. Roast hard veg 5 mins longer if needed.
• Herbs: Try rosemary during roasting or fresh basil after cooking.
• One-Pan Tip: If crowded, veggies might steam — use two trays for proper roasting.
Storage & Meal Prep:
• Keeps 3–4 days in the fridge in an airtight container.
• Reheat in oven at 180°C to re-crisp chicken skin, or microwave for convenience.
• Not ideal for freezing (citrus can affect taste), but can freeze for 1 month max.
Ideal For:
• Family dinners with minimal cleanup
• Weekly meal prep lunches
• Low-carb eaters who love Mediterranean flavours
• Anyone who wants a fresh, wholesome, one-pan dinner
Really Nice.