Healthy Eating: Roasted Chicken And Potatoes


Fast prep is the foundation of this satisfying one-dish meal. Using dark meat instead of light boosts your iron and slashes your grocery bill; also, try omitting the peppers for a milder, but still nutritionally complete, meal.

Nutritional Information (per serving)

Calories: 449
Protein: 49 g
Carbs: 20 g
Fat: 22 g

(Serves 4)
2 lbs chicken drumsticks
4 medium new potatoes, washed and quartered
2 garlic heads
2 small onions, peeled and halved
4 cayenne or thai peppers
2 tsp red pepper flakes
1 tsp paprika
1 tsp garlic powder
1⁄4 cup extra virgin olive oil
Salt and pepper, to taste

1. Preheat oven to 400°F. Slice each garlic head in half, brush lightly with oil, wrap in foil, and place in a cast iron pan.
2. In a small bowl, mix remaining oil with spices. Arrange potatoes, onions, and chicken around garlic heads in the pan. Brush with oil mixture. Add whole peppers to dish.
3. Bake in the oven for 1 hour or until juices run clear. Remove garlic from foil and garnish as desired before serving.

Bonus tip: Remove the skin before eating to save 45 calories and 4 grams of fat per drumstick.

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