Sometimes, a simple and trusty recipe for chicken and rice is all you need. Here are some skin-on chicken thighs, seasoned with home-grown rosemary and little else.
Time: 3/5
Oven time is passive time, which creates an opportunity to cook the vegetables in parallel.
Effort: 3/5
A dependable prep that makes lunch for a week.
GYI Herbs
Ever since I figured out how to grow scallions in a pot, I’ve been experimenting with growing several different fresh herbs. I save cuttings from when I buy the herb at the store, let them sprout some roots in a glass jar with a bit of water, and transfer them into soil.
My basil plant isn’t quite mature enough to harvest for pesto, but I have put it to good use for garnishing dishes like this Cheesy Bolognese Pasta Bake. On the other hand, my efforts have led to an abundance of fresh rosemary – enough to supply my kitchen with extra flavour at no additional cost.
Since this blog is long overdue for another recipe for chicken and rice, this is the perfect opportunity to make some meal prep friendly oven roasted rosemary chicken. All it takes is some fresh rosemary, and a handful of simple ingredients that let the herb and the chicken stand out.
There isn’t much more to say – just another dependable meal prep recipe with solid macros that is tasty enough and reasonably easy. The kind of workhorse meal that solid gains are built on.
Posts since the last recipe that was actually served with rice: 0
Dramatis Personae
Served 6.
Chicken thighs
- 1kg boneless skin on chicken thighs
- 2 sprigs fresh rosemary
- 1 tbsp olive oil
- 1 tbsp lemon or lime juice
- 1 tsp garlic paste, or finely minced garlic
- Salt and pepper to taste
Vegetables
- 4 zucchini
- 2 medium carrots
- 3 cloves of garlic
Always eat your veggies! This is just what I felt like that day, feel free to use whatever vegetables you like. I usually portion about 300g per meal.
Executive summary
- Mix marinade ingredients with chicken thighs and refrigerate overnight.
- The next day, begin by starting the rice cooker.
- Preheat oven to 200C/400F. Line a baking sheet with aluminium foil and parchment paper.
- Roast chicken thighs for 30 minutes, skin side up.
- In the meantime, prepare and cook the vegetables.
- Assemble and serve.
Play by Play
Last things first. Throw all of the marinade ingredients into the bag with the chicken, and mix well. Leave in the fridge overnight.
Here I am the next day. I got the rice cooker going because that takes the longest, then I get the chicken in the oven.
That leaves my hands free to cook the vegetables. Zucchini and carrots are both really meal prep friendly because they don’t take a lot of effort to wash or to cut up.
Carrots take longer to cook, so they get a head start. Once they’ve been sizzling for a bit, I add the zucchini.
Season to taste. As the zucchini cooks, there should be some moisture coming out, enough to deglaze the pan of any stuck bits of carrot.
A happy coincidence, the chicken and the rice got done about the same time as the vegetables. This is the power of cooking in parallel, using appliances you can set and forget!
Nothing to do but plate up and enjoy! We’ll be enjoying these meals all week.
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