Chicken thighs with potatoes: a healthy, practical and win-win recipe
This is a dish to make and repeat as often as you like. And no, do not be afraid, potatoes do not get fat.
“A classic because the simple is never banal.” Here’s how the author of the recipe presents it. Sandra Nereu believes that eating healthy doesn’t have to be complicated. The idea is simple: it is entirely possible to eat well and be full without giving up on the taste.
One of the safest dishes from the engineer and author of the blog “Panelinha de Sabores” is a recipe for chicken thighs with potatoes, which can be cooked both in the oven and in the deep fryer. And no, you don’t need to come up with substitutes for the notorious tubercle.
The idea that potatoes make you fat is one of the biggest myths about nutrition. Rich in vitamin C and a source of several B vitamins, not only does it not make you fat, it also has “numerous health benefits,” explains nutritionist Barbara Almeida Araujo, author of the Manias de uma Dietista project. Healthy, versatile and cheap – one of the best suggestions to include in this and many other recipes. Don’t think twice and enjoy.
What you need
– 600 grams of chicken thighs
– 6 medium potatoes
– 1 tablespoon of olive oil
– 2 lemons
– 2 cloves minced garlic
– 1 teaspoon dried thyme and a few fresh thyme leaves for garnish
– 1/2 teaspoon dried oregano
– 1/2 teaspoon dried rosemary
– 1 teaspoon sweet pepper (paprika)
– 1/2 teaspoon agave syrup or honey or maple syrup
how to do
Start by removing the skin and fat from the chicken thighs. Wash and cut potatoes into wedges. Place everything in a large container and set aside. In a small bowl, add oil, zest and juice of one lemon, garlic, dried thyme, oregano, rosemary, paprika, salt and agave and mix everything together.
Pour the mixture over the chicken and potatoes. Then mix them well with your hands so that everything is well lubricated. Add the remaining lemon, broken into half rings. Let marinate for half an hour.
Turn on the oven at 200ºC. Transfer the thighs, potatoes, and lemon wedges to a baking sheet and bake for 45 minutes.
If you prefer, you can cook the recipe in the air fryer. To do this, simply follow the same steps until it’s time to marinate. Then separate the thighs and lemon. Start by placing the chicken in the airfryer basket. Program for 20 minutes at 200ºC. When finished, take out and place in a container covered with aluminum foil to keep warm. Add potatoes to the frypot and program again for 20 minutes at 200ºC. Then just apply.
Being healthy (or losing weight) doesn’t mean depriving ourselves of the foods we love the most. And much less hungry. Scroll through the gallery to discover eight other basic (and low-calorie) recipes.