OVEN FRIED CHICKEN & ROOTS

Don’t you just love it when your entire dinner can be cooked in one pan, particularly if you are just cooking for you! This healthy dinner for one can be prepared in under an hour, start to finish, or simply double up the ingredients and use a slightly larger pan for a crowd.

Cast iron pans. They are truly a worth-while investment, of which you don’t need a name brand in order to get quality. Cast iron is cast iron.  I always find them for really cheap at stores like Home Goods, Marshalls, or TJMaxx. In fact, the small one I use in this dish was just nine bucks! Why are they so good? Heat! Heat is what is needed to sizzle a steak, fry a piece of chicken, or put a crunchy crust on your frittata, and nothing distributes the heat quite like cast iron. The other thing I love about cooking with them is they can be used to saute on top the stove, and then pop them into a hot oven to finish cooking, with or without a lid.

For this dinner, I used 1 small iron pan for the chicken, a baking sheet to par-roast the veggies, which were then added to the chicken pan near the end of cooking time. Wash up that baking sheet, and set out your dinnerware while the meal finishes its last 15 minutes in the oven, and clean up time will be fast and done!

Ingredients

  • Chicken pieces – 2 thighs and a leg, or one breast, bone in, skin on
  • Potatoes – a handful of tiny ones, or one really large one
  • Carrots – 3
  • Onion – 1 small, or half of a larger one
  • Bok Choy – 1 bundle of small bok choy
  • Flour – ¾ cup
  • Paprika – 1 tablespoon
  • Chipotle powder – ¼ – ½ teaspoon depending on you taste for heat
  • Salt – 2 teaspoons
  • Butter – 1 tablespoon
  • Balsamic vinegar – 1 tablespoon
  • Olive oil – 1 tablespoon
  • Garlic salt – 1 teaspoon

RootVeg

Preparation

Preheat oven to 400 and place the iron pan in the oven

  • Place the flour, paprika, chipotle, and salt in a baggie or closable container large enough to hold the chicken pieces.
  • Rinse chicken, toss into flour baggie, and give a good shake to cover all its nooks and crannies.
  • Slice all the vegetables so they are ready for you.
  • Carefully pull out hot iron pan from the oven, drop the butter in, and place the chicken in the pan, skin side down. Return it to the oven for 35 minutes.
  • Mix the garlic salt, oil and vinegar, drizzle across the baking pan, and toss in the onions, potatoes, carrots, and pop into the oven for 15 minutes. Save the Bok Choy for the last 5 minutes of cooking since they only take a few minutes to roast.
  • When the 35-minute timer goes off, pull out the chicken, turn it, and put back into the oven for another 15 minutes.
  • When the 15-minute timer goes off, lay the Bok Choy on top of the roots, and turn the oven off.

Time to plate. Place the veggies and chicken on the plate, and drizzle all those yummy juices across the veggies.

Dinner is served!

ChickPan4One