Spiced Roasted Chicken and Vegetables

Budgeting, College, Healthy Living, Real World, Recipes

It’s Saturday, and being Twenty Something you are trying to figure out what to have for dinner… and if you are like every other Twenty Something guy or gal it might be a trip through your local drive through, a frozen pizza, or a restaurant where you will wonder how the bill got so high- that was only two drinks right? Stop. This will happen no more- take that money you spend on your combo and buy the ingredients for this easy, healthy, and delicious Spiced Roasted Chicken and Vegetables.

Lets get started- I’m going to list some ingredients for you to pick up at any grocery store.

Ingredients:

  • 4 Chicken Breast (Bone In or Out- Dealers Choice)
  • 4 tbsps olive oil
  • 1 tbsp low sodium soy sauce
  • 1 tbsp mustard seeds (already ground, or you can be a Super Chef and grind your own)
  • 1 tbsp cumin seeds ( same rule applies, I recommend being a Super Chef)
  • onion (finely chopped)
  • kosher salt
  • freshly ground pepper
  • 11/4 lbs fingerling potatoes (or small red potatoes, halved lengthwise)
  • 2 bunches asparagus (about 1 lb. total, ends trimmed)

Directions? Don’t worry it is super easy!

Pat the chicken dry and place in a large bowl. Add 2 Tbs. of the olive oil and the soy sauce and toss to coat. In a spice grinder or mortar with a pestle, grind the mustard seeds and cumin seeds. Set aside 2 tsp. of the spice mixture; add the remaining mixture to the chicken. Add the onion, season with salt and pepper, and toss to coat. Arrange the chicken, skin side up, on half of a large rimmed baking sheet.

Place the potatoes in the same bowl. Add 1 Tbs. of the olive oil and toss to coat. Add the reserved 2 tsp. spice mixture, salt and pepper and toss to coat. Arrange the potatoes, cut side down, on the other half of the baking sheet. Place the baking sheet on the middle oven rack and roast until the breasts and potatoes are cooked through, about 40 minutes.

Meanwhile, place the asparagus on a small rimmed baking sheet or pizza pan. Drizzle the spears with the remaining 1 Tbs. olive oil and toss to coat. Season lightly with salt and pepper. When you have ten minutes left on the timer pop the asparagus in the oven!

Congratulations! Your healthy, tasty, and easy Saturday night dinner is complete!

Keep in mind you can substitute any cut of chicken you want, you could even try it with a whole chicken. You can bring this recipe out to impress your room mates, friends, family, or dates!

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