Introduction
This delightful and cost-effective sheet-pan meal brings a burst of springtime flavors to your table with frozen peas and carrots, complemented by a blend of dried herbs. The herbed yogurt sauce, featuring dried mint, dill, and garlic powder, is used both as a marinade for the chicken and as a finishing sauce, ensuring crispy skin and tender meat. For an extra depth of flavor, marinate the chicken in the yogurt mixture up to a day in advance. During the final roasting stage, add the frozen vegetables and a bit of butter for a tender, flavorful side dish.
Ingredients
- Yield: 4 servings
- 1 cup of plain full-fat yogurt
- 1 tablespoon of white wine vinegar or lemon juice
- 2 teaspoons of dried dill
- 2 teaspoons of dried mint
- 2 teaspoons of garlic powder
- Kosher salt and black pepper
- 2 pounds of bone-in, skin-on chicken thighs (4 to 6 pieces), patted dry
- One 16-ounce bag of frozen peas and carrots (no need to thaw)
- 1 tablespoon of unsalted butter, cut into small pieces
Nutritional Information
- Per serving (4 servings):
- 442 calories; 23 grams of fat; 8 grams of saturated fat; 0 grams of trans fat; 9 grams of monounsaturated fat; 4 grams of polyunsaturated fat; 32 grams of carbohydrates; 9 grams of dietary fiber; 14 grams of sugars; 27 grams of protein; 942 milligrams of sodium
- Note: Nutritional information is an estimate provided by Edamam based on available ingredients and preparation methods. It is not a substitute for professional nutritional advice.
Preparation
- Preheat and Prepare Sauce: Preheat your oven to 425 degrees. In a small bowl, mix together the yogurt, vinegar, 1 teaspoon each of dried dill, dried mint, and garlic powder. Season the mixture with salt and pepper to taste.
- Marinate the Chicken: In a medium bowl, coat the chicken thighs with 2 tablespoons of the yogurt mixture, adding the remaining dried herbs and garlic powder. Season the chicken with salt and pepper, then arrange the pieces skin-side up on a parchment-lined sheet pan. Roast for 20 minutes.
- Add Vegetables and Finish Roasting: Scatter the frozen peas and carrots around the chicken, placing small pieces of butter on top. Toss the vegetables in the chicken drippings, seasoning with salt and pepper. Continue roasting until the chicken is fully cooked and the vegetables are tender, about 15 to 20 minutes more. Serve with the remaining yogurt sauce on the side.
Additional Tips and Benefits
Marinating the chicken in yogurt not only infuses it with flavor but also helps to tenderize the meat, making it juicy and delicious. Using frozen vegetables is not only convenient but also ensures that they retain their nutrients and taste. This dish is perfect for a quick and healthy weeknight dinner, providing a balanced meal with protein, fiber, and essential vitamins.