Roast Chicken & Veg
One tray, four portions, 38 grams of protein each. This is the Sunday recipe: put it in the oven, and while it roasts you have twenty-five minutes to prep the rest of the week.
One tray, four portions, 38 grams of protein each. This is the Sunday recipe: put it in the oven, and while it roasts you have twenty-five minutes to prep the rest of the week.
Makes 4 servings. Prep 10 min, cook 25 min.
150 g is the planner's default protein target. Work out yours from your weight and goal, free.
The whole recipe hinges on knife work. Chicken thighs are done in 25 minutes at 200C; a potato chunk the size of a golf ball is not. Cut the potatoes and carrots to about two centimetres and they finish together. Peppers can stay in bigger pieces because they soften fast.
Skin side up and do not turn. The skin renders and crisps on top while the fat runs down and seasons the vegetables. Turning halfway loses the crisp and gains nothing. Space matters more: if the tray is crowded everything steams, so use two trays before you overlap.
Boneless thighs keep the protein number and shave five minutes; breasts work but dry out at this time, so pull them at 18 minutes. The four portions box up cleanly and reheat in the oven or a pan better than a microwave, which softens the skin. The lemon goes on at the table every time, not before roasting, because the juice turns bitter in the oven.
Roast Chicken & Veg is one of the 15 recipes in the Mise kit. Drop it into the seven-day grid and the Google Sheet adds its 38 g of protein to that day's total against your target; the ingredients roll into a shopping list sorted by aisle. Printable PDF (A4 and US Letter) included.
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