• 2 tablespoons poppy seeds
• 2 tablespoons nigella seeds (also known as black seeds or black cumin)
• 2 tablespoons garlic powder
• 2 tablespoons dried onion flakes
• 1 ⅓ tablespoons sea salt
• 2 tablespoons extra virgin olive oil
• 1 kg chicken thighs
• 8 cups mini potatoes (halved)
• 8 zucchini (thickly sliced diagonally)
• 4 red onion (havled and cut into thin wedges)
• 1 ½ teaspoons extra virgin olive oil
• 2 teaspoons black pepper
• 8 cups green beans (trimmed fresh or frozen)
• 2 heads cauliflower (chopped into small florets)

• Heat oven to 180°C (350°F) and line a baking tray with parchment paper.
• Combine the poppy seeds, sesame seeds, garlic powder, dried onion flakes and sea salt. Spread the everything bagel spice over a plate and press the chicken into it to create a thick crust.
• Place potatoes, zucchini, onion with the oil in a large roasting pan. Season well with salt and pepper. Toss to combine and place in the oven.
• Using tongs, move the chicken pieces to a separate baking tray, arranging them in an even layer and drizzle with oil. Cover the tray with tin foil, then pop it in the oven.
• After 25 minutes add green beans and cauliflower and toss to combine. Roast for a further 5-10 minutes or until vegetables are golden and tender.
• Serve roasted vegetables with the cooked chicken thighs.

• Stovetop: Instead of baking it, heat a heavy-bottomed skillet over medium heat and add the olive oil. Place chicken in the skillet and cook for about 10 to 12 minutes per side, or until cooked through.
• Serve it with: Veggies, sweet potato, quinoa, kale or on top of a salad.
• No chicken thighs: Use turkey or chicken breasts instead.
• Leftovers: Freeze in an air-tight container.
• Spice it up: For a flavour change sprinkle cumin over the cauliflower before baking.

Recipe by Luanne Hopkinson, Nutritionist, BSc ADipNutrMed from Happy Without Histamine