One pan tray recipe with chicken thighs with roasted vegetables
You do not need to spend hours in the kitchen doing meal prep! Simplify it with this easy and tasty recipe in under 30 minutes.
Cooking is not just a hobby for me but also a therapeutic way to relax my mind and wind down.
Learning to cook is one thing but learning to cook well, is another. Cooking in a way to optimise your body is not only a great therapy tool but also a important life skill for future health of your mind and body.
Most of us have extremely busy lives with little time left to prepare nutritious meals in time for when we are ‘hungry’ and end up eating things which have less nutritional qualities for the sake of ease that may contain ingredients which seem nutritious but also have hidden amounts of sugar.
My way of getting round this is by meal prepping recipe in bulk. Not only can you use your time more efficiently but you are able to know exactly what is going into your food. Cooking larger portions provides you with more than one meal without any extra cooking time.
This provides me with the comfort of knowing that I have easily accessible meals which I have prepared myself containing fresh ingredients suited to positively affect my body at any time of the day.
This paleo style recipe combines a bed of rainbow vegetables containing low carbohydrate sources with plenty of fibre, micronutrients and phytonutrients.
This recipe layers a green selection of vegetables under succulent chicken thighs marinated in a rub of ginger , cumin seeds and green cardamom.
This selection of ingredients provides protection from advanced glycation end products. Chicken thighs are a good source of vitamin K2 an often overlooked ingredients as can be mistaken for vitamin k. Vitamin K2 helps advance healthy strong bones, reduces risk of osteoporosis amongst , improves cardiovascular health and many other things.
With over prescribed modern medicines such as statins, antibiotics and bile acid medications which may deplete and inhibit our own endogenous supply made in our large intestine from our microbiome and the requirement of vitamins such as K2 can provide benefits towards this.
Chicken thighs in comparison with chicken breasts are able to provide Glycine , an amino acid found in darker meat such as the thigh which is an important cofactor for calcium absorption in the bones and the synthesis of creatine , glutathione.
Glycine also directly targets inflammatory cells ‘such as macrophages to suppress the activation of transcription factors and the formation of free radicals and inflammatory cytokines’.Glycine improves the pro-inflammatory profile and up-regulates adiponectin gene expression in type 2 diabetics ,which may improve insulin sensitivity.
Serves 4 meals
600 grams skinless chicken thighs
1 tsp of the following; cumin + green cardamom + ginger)
1 tbsp avocado oil
1 red bell pepper
1 large sweet potato
2 medium courgettes / zucchinis
1 aubergine / eggplant
Few rosemary sprigs
1. Preheat oven to 220c
2. Line a baking sheet with eco friendly parchment paper ( I avoid aluminium foil)
3. Add the chicken thighs to the spice mix.
4. Chop up vegetables in similar sizes to allow even cooking.
5. Add oil to tray, covering everywhere.
6. Add the vegetables and spread out evenly.
7. Add the spiced chicken thighs on top of the vegetables.
8. Bake in oven for around 20-25 minutes depending on thickness. Check thickest part is cooked through.
9. Remove from oven and 4 meals at your disposal.
The meals will be good for 3 days or use a freezer for any longer.
Uribarri J, Woodruff S, Goodman S, Cai W, Chen X, Pyzik R et al. Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet. Journal of the American Dietetic Association. 2010;110(6):911-916.e12.
HAMM D. Amino Acid Composition of Breast and Thigh Meat from Broilers Produced in Four Locations of the United States. Journal of Food Science. 1981;46(4):1122-1124.
Sekhar R, McKay S, Patel S, Guthikonda A, Reddy V, Balasubramanyam A et al. Glutathione Synthesis Is Diminished in Patients With Uncontrolled Diabetes and Restored by Dietary Supplementation With Cysteine and Glycine. Diabetes Care. 2010;34(1):162-167.
Richest Food Sources of Vitamin K2 – Dr. Steven Lin [Internet]. Dr Steven Lin. 2018 [cited 18 October 2018]. Available from: https://www.drstevenlin.com/what-are-the-richest-food-sources-of-vitamin-k2/
Zhong Z, Wheeler M, Li X, Froh M, Schemmer P, Yin M et al. L-Glycine: a novel antiinflammatory, immunomodulatory, and cytoprotective agent. Current Opinion in Clinical Nutrition and Metabolic Care. 2003;6(2):229-240.
Garcia-Macedo R, Sanchez-Muñoz F, Almanza-Perez J, Duran-Reyes G, Alarcon-Aguilar F, Cruz M. Glycine increases mRNA adiponectin and diminishes pro-inflammatory adipokines expression in 3T3-L1 cells. European Journal of Pharmacology. 2008;587(1-3):317-321.
Lihn A, Pedersen S, Richelsen B. Adiponectin: action, regulation and association to insulin sensitivity. Obesity Reviews. 2005;6(1):13-21.