healthy slow baked chicken in oven for clean eating family meals
When it comes to preparing nutritious meals for your family, nothing beats the simplicity and flavor of healthy slow baked chicken. This method not only locks in moisture but also allows the chicken to absorb the delicious flavors of the herbs and spices you choose. Slow baking is an easy way to create a wholesome dinner that everyone will enjoy.
In this article, we will explore a fantastic recipe for healthy slow baked chicken that is perfect for clean eating family meals. You will learn about the essential ingredients, step-by-step instructions, and some frequently asked questions to ensure that you can make this dish with confidence.
Recipe Overview
Prep Time: 15 minutes
Cook Time: 1 hour 30 minutes
Total Time: 1 hour 45 minutes
Servings: 4
Ingredients
- 4 bone-in, skin-on chicken thighs
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 lemon, sliced
- 1 cup low-sodium chicken broth
- 2 cups mixed vegetables (carrots, bell peppers, broccoli, etc.)
- Fresh parsley for garnish (optional)
Instructions
- Preheat your oven to 300°F (150°C). This low temperature will allow the chicken to cook slowly and become tender.
- In a small bowl, mix together the garlic powder, onion powder, smoked paprika, dried oregano, salt, and black pepper.
- Pat the chicken thighs dry with paper towels. This helps to achieve a crispy skin.
- Rub the olive oil all over the chicken thighs, then sprinkle the spice mixture evenly over the chicken.
- In a large oven-safe skillet or baking dish, arrange the seasoned chicken thighs skin-side up.
- Place lemon slices on top of the chicken for added flavor and moisture.
- Pour the chicken broth into the skillet around the chicken, being careful not to wash off the seasoning.
- Add the mixed vegetables around the chicken, ensuring they are well distributed.
- Cover the skillet tightly with aluminum foil. This will help to trap moisture and steam the chicken as it cooks.
- Transfer the skillet to the preheated oven and bake for about 1 hour and 15 minutes.
- After 1 hour and 15 minutes, remove the foil and bake for an additional 15 minutes to allow the skin to crisp up.
- Once the chicken reaches an internal temperature of 165°F (74°C), remove it from the oven.
- Let the chicken rest for 5-10 minutes before serving. This allows the juices to redistribute throughout the meat.
- Garnish with fresh parsley, if desired, and serve the chicken with the roasted vegetables and broth from the pan.
Why Choose Slow Baking?
Slow baking chicken is an excellent cooking method for several reasons. First, it allows the chicken to cook evenly, ensuring that every bite is tender and juicy. Second, the low temperature helps preserve the nutrients in the chicken and vegetables, making it a healthier option for your family.
Moreover, the slow baking process allows the flavors to meld beautifully, creating a dish that is both satisfying and full of depth. The combination of spices, lemon, and broth creates a delightful sauce that can be spooned over the chicken and vegetables for an added burst of flavor.
Tips for Perfect Slow Baked Chicken
To ensure that your healthy slow baked chicken turns out perfectly every time, keep these tips in mind:
- Use a Meat Thermometer: Always check the internal temperature of your chicken. It should reach 165°F (74°C) for safe consumption.
- Experiment with Vegetables: Feel free to use any combination of vegetables you have on hand. Sweet potatoes, zucchini, or green beans are excellent alternatives.
- Marinate for Extra Flavor: If you have time, marinate the chicken with the spices and olive oil for a few hours or overnight for deeper flavor.
- Save the Broth: The leftover broth is perfect for making soups or sauces. Store it in the fridge or freeze it for later use.
Serving Suggestions
This healthy slow baked chicken is versatile and can be served with various sides to create a complete meal. Here are some ideas:
- Quinoa or brown rice for a hearty grain.
- Steamed or roasted greens, such as spinach or kale, for added nutrients.
- A fresh green salad dressed with lemon vinaigrette for a refreshing contrast.
- Whole grain bread to soak up the delicious broth.
Storing and Reheating Leftovers
If you happen to have leftovers, they can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply place the chicken and vegetables in a baking dish, cover with foil, and warm in a 350°F (175°C) oven until heated through.
You can also use a microwave, but be aware that this may result in a slightly less crispy skin. Adding a splash of broth can help keep the chicken moist during reheating.
Frequently Asked Questions
Can I use boneless chicken thighs instead of bone-in?
Yes, boneless chicken thighs can be used, but they may require a slightly shorter cooking time. Make sure to check the internal temperature to ensure they are fully cooked.
Is it necessary to cover the chicken while baking?
Covering the chicken with foil helps to keep it moist and tender. Removing the foil at the end allows the skin to crisp up.
Can I make this dish ahead of time?
Yes, you can prepare everything in advance and store it in the fridge. Just make sure to bake it on the day you plan to serve it for the best results.
What can I substitute for chicken broth?
If you don’t have chicken broth, vegetable broth or even water can be used, though broth will provide more flavor.
This healthy slow baked chicken in the oven is not just a meal; it is a comforting experience that brings families together around the dinner table. With its ease of preparation and wholesome ingredients, this recipe is sure to become a staple in your clean eating family meals. Enjoy the delightful flavors and the satisfaction of knowing you have provided your family with a nutritious and delicious dinner!
