Baked chicken thighs and vegetables combine the Mediterranean and Brazilian diet

imagine The beginning of the year is always an invitation to new habits and, of course, to regain balance after the excesses of parties. An excellent ally for those looking for health, lightness and weight loss is mediterranean diet — personally, my favorite.

Rich in vegetables, extra virgin olive oil, fresh herbs, grains and lean proteins, this diet is known not only for its unmatched taste, but also for its benefits for the heart and mind.

Furthermore, it has been considered the healthiest in the world several times. And the best part: we can be inspired by her using fresh Brazilian ingredients and quality.

The Mediterranean diet has a special charm precisely because it is much more than a dietary plan: it is a lifestyle that values ​​family meals, seasonal ingredients and simple preparation methods.

Adapting this to our context is a privilege, as we have an abundance of vegetables, award-winning national olive oils and fresh seasonings available all year round.

For those who want to try this fusion, I suggest a basic recipe for roast chicken with vegetables that combines simplicity and intense flavors: oven-roasted chicken thighs with green vegetables .

The combination of paprika, cumin, rosemary and white wine gives an irresistible aromatic touch, while vegetables, such as broccoli, Brussels sprouts and snow peas, provide texture and freshness, in addition to being low in calories and low in carbohydrates. .

It’s a complete meal rich in nutrients, perfect for lunch at home or to receive friends and a great ally in your mission to dry your belly after the holidays.

Recipe for chicken thighs with roasted green vegetables

Serves four servings.

Ingredients:

  • 4 bone-in chicken thighs;
  • 1 teaspoon of spicy paprika;
  • 1 teaspoon of sweet paprika;
  • 1 teaspoon of cumin powder;
  • 1 teaspoon of dried oregano;
  • 2 sprigs of fresh rosemary;
  • 2 sprigs of fresh thyme;
  • 8 units of baby onions cut in half (or regular onion in quarters);
  • 1/2 bunch of broccoli in mini bouquets;
  • 100 g of snow peas;
  • 100 g of Brussels sprouts (the larger ones should be cut in half and the smaller ones used whole. If you want, replace them with mushrooms, cauliflower or green beans);
  • 100 g of edamame or peas;
  • 1/2 cup of dry white wine;
  • Salt and black pepper to taste;
  • Extra virgin olive oil.

Preparation method:

  1. Season the chicken thighs with olive oil, salt, black pepper, paprika, cumin and oregano;
  2. In a bowl, add the white wine, onions, rosemary and thyme, mixing well;
  3. Transfer the seasoned thighs to a baking dish and cover with aluminum foil;
  4. Place in the preheated oven at 160°C and bake for 1h20;
  5. While the chicken is roasting, season the green vegetables (broccoli, Brussels sprouts, snow peas and edamame) with olive oil, salt and black pepper;
  6. Remove the thighs from the oven and discard the aluminum foil;
  7. Add the vegetables to the pan with the broth formed and mix well;
  8. Return the baking dish to the oven, increasing the temperature to 190°C, and bake for another 25 minutes until the chicken is golden and the vegetables are lightly toasted;
  9. Remove from the oven and serve immediately.

*The texts published by Insiders and Columnists do not necessarily reflect the opinion of CNN Viagem & Gastronomia.

About chef Felipe Caputo


Chef Felipe Caputo

From Belo Horizonte to the world, Felipe Caputo is a chefgastronomy teacher aimed at non-professional audiences and content creator specializing in everyday cuisine. He also organizes and develops interactive experiences for major brands, as well as teaching classes at fairs and for executives, and even developed the Cozinha Sofisticamente Simples method, in which maintains a YouTube channel.

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Source: CNN Brasil

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