Tight Budget Healthy Chicken
Whip up a wholesome and affordable dinner with this "Tight Budget Healthy Chicken" recipe! Packed with flavor and nutrition, this dish features tender, golden-seared chicken thighs baked to perfection with a medley of frozen mixed vegetables. A simple yet aromatic spice blend of garlic powder, paprika, and thyme infuses the chicken with bold flavors, while a splash of fresh lemon juice adds just the right zing. Best of all, it’s ready in just 40 minutes and uses budget-friendly ingredients you likely already have in your pantry. Serve it over cooked rice for a comforting, well-rounded meal that’s easy on the wallet yet big on taste—perfect for busy weeknights or meal prep.
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Recipe Information
Ingredients
- 4 pieces Chicken thighs (bone-in, skin-on or skinless)
- 2 tablespoons Olive oil
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 1 teaspoon Dried thyme
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 1 tablespoon Fresh lemon juice
- 0.25 cup Water or low-sodium chicken broth
- 2 cups Frozen mixed vegetables
- 2 cups Cooked rice (optional, for serving)
Instructions
Preheat your oven to 400°F (200°C).
Pat the chicken thighs dry with paper towels. This helps ensure they cook evenly and get a light, flavorful crust.
In a small mixing bowl, combine garlic powder, paprika, dried thyme, salt, and black pepper.
Drizzle 1 tablespoon of olive oil over the chicken thighs and rub the spice mixture evenly over the chicken to coat it on all sides.
Heat a large, oven-safe skillet over medium-high heat. Add the remaining 1 tablespoon of olive oil to the pan.
Once the oil is hot, place the chicken thighs into the skillet, skin-side down, and sear for 3-4 minutes until golden brown. Flip the chicken and sear the other side for another 3 minutes.
Remove the skillet from heat. Drizzle the chicken with fresh lemon juice, and pour the water or chicken broth around the base of the chicken (not directly over it).
Add the frozen mixed vegetables to the skillet around the chicken thighs.
Transfer the skillet to the preheated oven and bake uncovered for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
Remove the skillet from the oven and let the chicken rest for 5 minutes before serving.
Serve the chicken and vegetables over cooked rice (if desired) for a filling and budget-friendly meal.
Nutrition Facts
Calories |
477 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.3 g | 30% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 97 mg | 32% | |
| Sodium | 612 mg | 27% | |
| Total Carbohydrate | 35.5 g | 13% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 2.9 g | ||
| Protein | 28.8 g | 58% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 50 mg | 4% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 484 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
