Rosemary Chicken and Veggies

Yesterday I tried to get this post up and my computer crashed on me and I lost the entire post. In this post there are two recipes, one for the chicken and another for the veggies. So here goes…

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Rosemary Chicken and Kale

Serves 2 (can be doubles or tripled)
Prep Time: 5 minutes
Bake Time: 1 hour

4 chicken thighs, with skin and bone**
Salt and Pepper
1 tsp dried rosemary or you may use fresh
1/2 dried basil
1/8 tsp red pepper flakes, optional
1/2 tsp onion powder
1/2 tsp garlic powder
Kale, chopped
1/2 large onion, thinly sliced and divided
Turmeric

Heat oven to 375*F. I purposely didn’t measure the chopped kale when I placed it in my 8×8 baking dish. I just filled it up to the top, don’t worry it cooks down 🙂

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Top the kale with half of the sliced onion. Sprinkle with turmeric if desired or other seasoning. I didn’t use any salt or pepper on the kale and onions. But if you choose to then it would be best to not salt or pepper the underside of your chicken. Set this aside.

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In a small prep bowl combine rosemary, basil, red pepper flakes, onion and garlic powder. You could also add thyme, sweet summer savory, and oregano. Set it aside and prep chicken with salt and pepper. Be sure to get under the skin as well. Place the chicken thighs on top of the onions and kale, sprinkle with rosemary blend and cover with foil. Bake for 30 minutes covered. Remove the foil and bake for another 30 minutes or until chicken is done all the way down to the bone. You can use boneless thighs, just lower your baking time accordingly(20-30 minutes works good for me). Let it rest for a few minutes before serving!

Italian Seasoned Vegetables

Serves: 6
Prep Time: 3 minutes
Bake Time: 25–30 minutes

1 16 oz bag frozen green beans
1 16 oz bag frozen cauliflower
Remaining onion slices from chicken recipe above
1/2 pack Good Seasons Italian Seasoning
Pinch of salt
Olive Oil

Prep a 9×13 baking dish with a drizzle or spray of olive oil. Bake in the oven along with chicken.

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Dump the green beans and cauliflower into the pan. Add onion slices and toss together. Add a pinch of salt and sprinkle Italian seasoning over the veggies. Bake for 25-30 minutes until fork tender.

Nutritional Info for 1 serving of Chicken(2 thighs) and kale:

Calories: 269
Fat: 20g
Carbohydrates: 4g
Fiber: 1g
Net Carbs: 3g

Nutritional Info for 1 serving of veggies:

Calories: 42
Fat: 4g
Carbohydrates: 2g
Fiber: 1g
Net Carbs: 1g

Enjoy!!

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