Dr Clare Bailey Mosley: Roast Chicken Thighs with Lemon

40 minutes

Prep time 5 minutes | Cook time 40 minutes | Serves 2 Per serving 385cals | Protein 58g | Carbs 0g

This juicy, herb-infused chicken is perfect served with a large green and coloured leaf salad, dressed with a no-count dressing, or a generous serving of freshly cooked vegetables. It works brilliantly on the barbecue, too.

Extracted from The Fast 800 Favourites published by Short Books, £26.00. Photography by Smith & Gilmour. Pre-order here
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Method

1. If cooking the chicken straight away, preheat the oven to 200°C/Fan 180°C/Gas 6.

2. Put the chicken in a bowl with the lemon juice and oil. Add the thyme or rosemary and season with salt and lots of freshly ground black pepper. Toss well together. If you have time, cover and leave to marinate in the fridge for at least 1 hour and up to 4 hours.

3. Place the chicken, skin-side up, in a roasting tin with the herbs and quartered lemon, if using, and bake for 15 minutes. Remove the tin from the oven, add the garlic, if using, and cook for a further 20–25 minutes, or until the chicken is lightly browned, tender and cooked all the way through.

NON-FAST DAYS: Serve with roasted butternut squash and/or 3 tablespoons of cooked quinoa or brown or wild rice.

COOK’S TIP: If you remove the chicken skin before eating, you will save 25cals per serving. Add extra herbs for garnish about 10 minutes before the end of the cooking time, if you like.

AIR-FRYER TIP: Prepare the chicken thighs as above. When ready to cook, preheat the air fryer to 180°C, if needed. Put the chicken, skin-side down, in the air fryer with the herbs and lemon quarters, if using, and cook for 12 minutes. Turn the chicken, add the garlic, brushing the cut-side with the juices in the pan. Air fry for another 18 minutes, or until the chicken is lightly browned and cooked through.