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Baked Chicken Thighs with Roasted Brussels Sprouts and Mashed Potatoes

880 kcal · 43 g protein · 15 minutes · 1 servings

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Baked Chicken Thighs with Roasted Brussels Sprouts and Mashed Potatoes

This hearty and wholesome meal features tender baked chicken thighs paired with flavorful roasted Brussels sprouts and creamy mashed potatoes made with low-fat milk. It's a balanced and satisfying dish perfect for a nutritious dinner.

880 kcal 43 g protein 15 minutes

Ingredients

  • chicken thighs, skin removed 6 oz
  • Brussels sprouts 1 cup
  • mashed potatoes 1 cup
  • olive oil 1 tsp

Method

  1. Prepare the chicken thighs. Preheat your oven to 400°F (200°C). Pat the 6 oz skinless chicken thighs dry with paper towels. Lightly brush or rub the chicken with half a teaspoon of olive oil and season with salt and pepper to taste.
    Tip: Drying the chicken helps the surface crisp up better during baking.
  2. Roast the chicken. Place the chicken thighs on a baking sheet lined with parchment paper or a lightly greased baking dish. Bake in the preheated oven for about 25-30 minutes, or until the internal temperature reaches 165°F (74°C) and juices run clear.
    Tip: Use a meat thermometer to check doneness for safety and juiciness.
  3. Prepare Brussels sprouts for roasting. While the chicken bakes, wash and trim the Brussels sprouts. Cut off the stem ends and slice any large sprouts in half. Toss them with the remaining half teaspoon of olive oil, salt, and pepper.
    Tip: Cutting sprouts in half helps them roast evenly and develop a nice caramelized flavor.
  4. Roast the Brussels sprouts. Spread the prepared Brussels sprouts on a separate baking sheet in a single layer. Roast in the oven alongside the chicken for about 20-25 minutes, stirring halfway through to ensure even browning.
    Tip: Roasting at the same temperature as the chicken saves time and energy.
  5. Prepare mashed potatoes. While the chicken and Brussels sprouts roast, prepare your mashed potatoes. If using pre-cooked potatoes, heat them gently and mash with low-fat milk until smooth and creamy. Season with a pinch of salt and pepper to taste.
    Tip: Warm the milk before adding to potatoes for a smoother texture.
  6. Plate and serve. Once everything is cooked, plate the baked chicken thighs alongside the roasted Brussels sprouts and a generous scoop of mashed potatoes. Serve immediately while hot.
    Tip: Let the chicken rest for a few minutes after baking to keep it juicy.

Pro tips

  • Use a meat thermometer to ensure chicken is safely cooked without drying out.
  • Roast vegetables on a single layer for even cooking and caramelization.