Metric avoids regional spoon ambiguity. US uses 5 mL tsp, 15 mL tbsp and 240 mL cup. Small masses stay in grams unless a verified recipe conversion exists. More on measurements
650 g boneless skinless chicken thighs
480 g canned no-added-salt chickpeas, drained and rinsed
2 capsicums, sliced (300 g)
1 large red onion, cut into wedges (200 g)
1 lemon, half sliced and half juiced (100 g)
40 ml extra-virgin olive oil (36 g)
4 g dried oregano
4 g smoked paprika
150 g baby spinach, to serve
15 g flat-leaf parsley, chopped
2 g iodised table salt
Ground black pepper, to taste
Method
Heat the oven to 210C/410F. Toss the chickpeas, capsicum and onion with half the oil, the paprika and half the salt in a large roasting tray.
Rub the chicken with the rest of the oil, the oregano and the remaining salt and lay it on top with the lemon slices tucked in.
Roast 40-45 minutes, until the chicken reads 75C/167F and the chickpeas at the edges have started to crisp.
Take the tray out and fold the spinach through the hot chickpeas so it wilts.
Add the lemon juice and parsley and grind pepper over.
Safety and storage
Cook to
75°C / 167°F in the centre (poultry, including minced poultry)
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 75°C
The Food Safety Information Council table gives poultry, whole or minced, as 75°C in the centre. Colour and clear juices are not a reliable test. Check the thickest part with a thermometer.
Cool it fast: split large amounts into shallow containers as soon as it stops steaming, and have it in the fridge within two hours. Reheat once only, until steaming hot right through, at least 75°C in the centre.
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Workflow option
Reduce the chopping step before changing knife technique
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Trade-offs
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Trade-offs
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Chicken thighs roasted over chickpeas and capsicum with lemon and oregano. One tray.
Ingredients
650 g boneless skinless chicken thighs
480 g canned no-added-salt chickpeas, drained and rinsed
2 capsicums, sliced (300 g)
1 large red onion, cut into wedges (200 g)
1 lemon, half sliced and half juiced (100 g)
40 ml extra-virgin olive oil (36 g)
4 g dried oregano
4 g smoked paprika
150 g baby spinach, to serve
15 g flat-leaf parsley, chopped
2 g iodised table salt
Ground black pepper, to taste
Approximate per serving
1877 kJ / 448.6 kcal · protein 42.7 g · carbohydrate 23.9 g · fibre 13.5 g · fat 16.8 g · sodium 344.2 mg
Method
Heat the oven to 210C/410F. Toss the chickpeas, capsicum and onion with half the oil, the paprika and half the salt in a large roasting tray.
Rub the chicken with the rest of the oil, the oregano and the remaining salt and lay it on top with the lemon slices tucked in.
Roast 40-45 minutes, until the chicken reads 75C/167F and the chickpeas at the edges have started to crisp.
Take the tray out and fold the spinach through the hot chickpeas so it wilts.
Add the lemon juice and parsley and grind pepper over.
Safety and storage
Cook to
75°C / 167°F in the centre (poultry, including minced poultry)
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 75°C
The Food Safety Information Council table gives poultry, whole or minced, as 75°C in the centre. Colour and clear juices are not a reliable test. Check the thickest part with a thermometer.
Cool it fast: split large amounts into shallow containers as soon as it stops steaming, and have it in the fridge within two hours. Reheat once only, until steaming hot right through, at least 75°C in the centre.
Mediterranean-style everyday cooking with less added sugar and fewer sweetened drinks, which is where current MASLD guidance points. Whether your liver has changed is a clinical question: diagnosis, fibrosis staging and medicines stay with your team.
