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Recipe with a Healthy Touch by Dr. Ari Katz

Roasted Marinated Chicken Thighs with Vegetables and Brown Rice

Ingredients

For the Chicken and Vegetables:

  • 6–8 bone-in, skin-on chicken thighs
  • 2 medium potatoes, peeled and cut into chunks
  • 2 large carrots, peeled and thickly sliced
  • 1 large onion, cut into wedges
  • 1 large tomato, cut into quarters
  • 1 large head of garlic, halved crosswise 
  • 1 cup prunes
  • 1 cup cooked chestnuts
  • 2 cups cooked brown rice (added midway through roasting)

For the Marinade:

  • 2 tablespoons Montreal Steak Seasoning (or Montreal Chicken Seasoning)
  • 2 teaspoons ground turmeric
  • 2 teaspoons paprika
  • 2 teaspoons mustard powder or 2 tablespoons Dijon mustard
  • 2 teaspoons dried parsley
  • 2 teaspoons garlic powder
  • 6 tablespoons olive oil
  • 3–4 tablespoons water

Instructions

1. In a medium bowl, whisk together the Montreal seasoning, turmeric, paprika, mustard powder or Dijon, dried parsley, garlic powder, olive oil, and enough water to form a thick but spreadable paste.

2. Pat the chicken thighs dry. Rub the marinade generously over each thigh, lifting the skin to coat the meat underneath. For the best flavor, marinate for at least 30 minutes at room temperature or overnight in the refrigerator.

3. Add the potatoes, carrots, onion, tomato, garlic (cut side up), prunes, and cooked chestnuts to the marinated chicken. Toss well to ensure all ingredients are evenly coated with the marinade.

4. Preheat the oven to 400°F. Arrange the marinated chicken and vegetables in a large baking dish or roasting pan. Cover tightly with aluminum foil and roast for 60 to 90 minutes, or until the chicken registers at least 165°F at the thickest part.

5. Remove the pan from the oven and take off the foil. Gently lift the chicken and vegetables, spread the cooked brown rice evenly across the bottom of the pan to absorb the juices, then return the chicken and vegetables on top.

6. Return the pan to the oven uncovered and roast for an additional 30 to 60 minutes, or until the chicken skin is golden and crispy and the vegetables are caramelized. For extra crispiness, broil on high for the last 3–5 minutes, watching carefully.

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