Marinated Chicken with Roasted Vegetables
This is an easy and relaxing way to make kebabs with great flavor!
This is an easy and relaxing way to make kebabs with great flavor!
- 2 carrots peeled and chopped
- 420g boneless chicken breasts washed and chopped into small pieces
- 150g mushroom chopped
- 1 courgette chopped
- 2 bell pepper chopped and seeded
- 3 tbsp extra virgin olive oil
- 1 tbsp fresh coriander
- 1 tbsp paprika
- 1 tbsp cumin seeds
- 1 tbsp fennel seeds
- 1 garlic cloves
- 1tsp cinnamon
- Carbohydrate 7.57215 g
- Cholesterol 0 mg
- Fat 0.2663 g
- Fiber 2.42025002479553 g
- Protein 1.43595 g
- Saturated Fat 0.0645925 g
- Serving Size 1 1 Serving (140g)
- Sodium 27.8575 mg
- Sugar 5.15189997520447 g
- Trans Fat 0.0740525 g
- Calories 33 calories
Step-by-step
- Preheat your oven to 200C.
- While you wait for the oven to heat, prepare your chicken and vegetables. Line two oven proof dishes with aluminium foil and place the vegetables in one and chicken in the other. To make the chicken marinade, mix all the spices with the olive oil in a small dish. Pour evenly over the chicken. Add enough water to the chicken so that it is covered. Drizzle some more olive oil over the vegetables.
- Place both dishes in the oven and cook for twenty minutes.
- After twenty minutes, remove from the oven. There will still be some water around the chicken; remove the chicken from it. Pour the remaining juices and water over any accompaniment, for example, rice or couscous, and serve.
When working with a single standard home oven, managing space requires separating ingredients into distinct vessels rather than crowding a single sheet pan. Roasting at 200 degrees Celsius allows poultry and dense root vegetables like carrots to cook simultaneously in twenty minutes without steaming each other in excess moisture. Lining baking dishes with aluminum foil traps escaping juices and cuts cleanup time significantly in a compact kitchen.
Scaling quantities up or down changes the ratio of oil and spices needed to coat the protein and produce properly. Doubling the chicken requires keeping the surface area wide enough to prevent crowding, which would otherwise cause the meat to grey rather than brown at the edges. A quartered courgette and chopped mushrooms release considerable water during the roast, so keeping them in a separate dish prevents the chicken from boiling in vegetable liquor.
Whole spices like cumin and fennel seeds benefit from a brief crush in a mortar before mixing with extra virgin olive oil to release their essential oils into the marinade. Ground cinnamon and paprika dissolve smoothly into the fat base, distributing evenly across small poultry pieces. Fresh coriander acts as a finishing note rather than a cooking herb, as prolonged heat destroys its volatile aromatic compounds.
Adapting this method for dietary needs remains straightforward since the base relies purely on olive oil, spices, and fresh produce without hidden thickeners. Swapping chicken for firm tofu requires reducing the oven time by five minutes to prevent the plant protein from drying out under dry heat.
