Everything Bagel Chicken With Vegetable Bake

A spicy twist on baked chicken and vegetables! This everything bagel spice is the perfect addition to baked chicken thighs and vegetables. Simple preparation which can provide plenty of leftovers make for a delicious, easy and low histamine meal.






4.4/5


(5 Reviews)

juicy-baked-chicken-breast

Everything Bagel Chicken With Vegetable Bake

Allergy Info

Prep Time

10 mins

Cook Time

35 mins

Servings

8

Ingredients

  • tablespoons poppy seeds
  • 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)

Instructions

  • 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.

Recipe Notes

  • 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

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