Keto Roasted Chicken & Vegetables

This Keto Roasted Chicken & Vegetables is very delicious & tasty. We can easily store this chicken and vegetables in separate containers and store them for 2 to 3 months in the freezer. This Keto Roasted Chicken & Vegetables is free from dairy, gluten, as well as from grain also. This dish only contains 7g net carbs, and 3g fiber in them. We can easily utilize these leftover roasted chicken and vegetables to make a quick salad for a filling and satisfying meal option. And the best thing about making this recipe is that we can easily add any keto-friendly vegetables to make this recipe or we can also use any herbs or spices to make it a flavorful dish.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

• Calories: ~250 kcal
• Prep time: 10 to 15 minutes
• Serving size: 1 chicken thigh with vegetables
• Cook time: 30 to 35 minutes
• Cuisine: Mediterranean
• Total time: 40 to 50 minutes
• Diet: Keto, low-carbs
• Serving: 4 servings

EQUIPMENT:

• Paper towel
• Small bowl
• Spoon
• Knife
• Large mixing bowl
• Roasting pan
• Serving plate

INGREDIENTS:

FOR THE ROASTED CHICKEN:

• 2 pounds without bone & skin Chicken Thighs
• 1 tsp. Onion Powder
• 3 tablespoons Olive Oil
• Two tsp. Garlic Powder
• One tsp. Paprika
• A tsp. Dried Oregano
• One tsp. Salt
• 1/2 teaspoon Black Pepper

THE VEGETABLES:

• 2 medium Zucchini
• Two (one red and one yellow) Bell Peppers
• 2 cups Broccoli Florets
• 1 cup Cherry Tomatoes
• 1 medium Red Onion
• 2 sprigs Fresh Rosemary
• Salt & Pepper

FOR SERVING:

• Fresh lemon juice
• Fresh & chopped parsley

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTION:

PREPARE THE CHICKEN:

1. Heat up the oven to four-twenty-five degrees F.
2. We can pat-dries the chicken by using the paper towel.
3. Take a small bowl and add the garlic powder, black pepper, olive oil, dried oregano, onion powder, paprika, and salt.
4. Mix all the ingredients till they get properly combined.
5. We can apply the mixture on the chicken thigh and rub them softly to properly stick the mixture on it.
6. Marinate it for 15 to 10 minutes.

PREPARE THE VEGETABELS:

1. We can wash-down all the vegetables by using water and wipe the vegetables with a cloth.
2. Take a knife and make the half-moon slices of zucchini, cut the strips of bell peppers, broccoli into small florets.
3. Cut the cherry tomatoes in half and cut the onions.
4. We can grab a large mixing bowl and add the cut vegetables, pepper, olive oil, and salt and miix all of them
5. properly till it gets properly coated.

ASSEMBLE & SERVE:

1. Take the large roasting pan and put the chicken thigh in between the pan.
2. Then we can arrange the roasted vegetables around them and put the pan in the oven.
3. We can roast the chicken and vegetables for 30 to 35 minutes or till the chicken’s internal temperature reaches 165 degrees F.
4. When they get roasted, we can broil the chicken for an additional 2 to 3 minutes to prevent it from getting brunt.
5. When the chicken gets broil then put the baking dish on the shelf for 5 minutes.
6. Take a tong and put the roasted chicken and vegetables on the baking sheet.
7. Garnish Keto Roasted Chicken & Vegetables with the fresh lemon juice and parsley & serve.

TIPS:

• We can sear the chicken for an additional 2 to 3 minutes to make it extra crispy.
• You can add any keto-friendly and low-carb vegetables of your choice like cauliflower, Brussels sprouts, & asparagus.
• We can easily meal prep for this recipe and make it and store it in the fridge for some time.

STORAGE INFORMATION:

FRIDGE:

• We can store the leftover roasted vegetables and chicken in a separate container and store them for 3 days.

FREEZER:

• You could transfer the chilled roasted vegetables and chicken to the sealed bag and store them for 2 to 3 months.

REHEAT:

• We can reheat these roasted chicken and vegetables in the oven.

FAQs:

Are these roasted chicken and vegetables low in carbs?

• These roasted chicken and vegetables only contain 7gg net carbs, 3g fiber, and 10g carbs. It also contains lots of protein with 30g protein per serving.

Can we store this roasted vegetable & chicken?

• We can put these roasted chicken and vegetables in the seal container individually and store them for 3 days in the fridge or we can also freeze this dish for 2 to 3 months.

Will I utilize chicken breast instead of chicken thigh?

• We could easily utilize chicken breast to make this dish but it is lean and can cook fast so always keep an eye on it so it didn’t get burn.

Can I utilize any other keto-friendly vegetables to make this dish?

• Yes we can simply add or substitute the vegetables and we can include the mushrooms, Brussels sprouts, cauliflower, and green beans to make this dish.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Cholesterol: 125mg
Sodium: 550mg
Total carbs: 10g
Fat: 22g
Fiber: 3g
Calories: 350 kcal
Net carbs: 7g
Protein: 30g
Saturated Fat: 5g