Chicken thighs are tender, flavourful and usually cheaper than breasts. Roast them on one pan with sweet potato and broccoli, season with herbs, garlic and lemon instead of salt, and dinner for two is ready in about 40 minutes.

Ingredients

• 4 boneless, skinless chicken thighs (about 450 g / 1 lb)
• 1 medium sweet potato, peeled or scrubbed, cut into 2 cm (¾ inch) cubes
• 1 small head of broccoli, cut into florets (about 3 cups)
• 1 red onion, cut into wedges
• 2 tablespoons olive or canola oil, divided
• 1 teaspoon dried oregano or Italian seasoning (salt-free)
• 1 teaspoon paprika
• ½ teaspoon garlic powder, or 2 cloves fresh garlic, finely chopped
• 1 lemon, cut into wedges
• Black pepper

Method

1. Start the sweet potato. Heat the oven to 425°F (220°C). Line a large baking sheet with parchment paper. Toss the sweet potato and onion with 1 tablespoon of the oil and some pepper, spread them out, and roast for 10 minutes.
2. Season the chicken. In a small bowl, mix the oregano, paprika, garlic and some pepper. Rub the chicken with the remaining tablespoon of oil, then sprinkle the spice mix all over.
3. Add everything to the pan. Take the pan out (use oven mitts!). Push the vegetables to the sides, lay the chicken in the middle, and scatter the broccoli around it. Squeeze a lemon wedge or two over everything.
4. Roast. Return the pan to the oven for about 20 minutes, until the sweet potato is tender and the chicken is cooked through. Health Canada recommends cooking chicken pieces to an internal temperature of 74°C (165°F).
5. Serve. Serve with the remaining lemon wedges for squeezing over at the table.

Tips

• Cooking for one? Make the full pan and keep the second portion in the fridge for up to 3 days. It’s lovely sliced over salad greens or tucked into a wrap.
• Save money. Buy chicken thighs in a family pack when they’re on sale and freeze them in pairs. Frozen broccoli works well too. Roast it straight from frozen and add 5 extra minutes.
• Check your seasonings. Many spice blends and seasoning salts contain a lot of salt. Look for ones labelled “salt-free”, or simply use single herbs and spices.
• Swap the veggies. Regular potatoes, carrots, cauliflower or bell peppers all work well.

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