FreeNutri
Sign in

Baked Chicken Thighs with Roasted Cauliflower and Quinoa

457 kcal · 44 g protein · 15 minutes · 1 servings

Add to my plan
Baked Chicken Thighs with Roasted Cauliflower and Quinoa

This wholesome meal features tender, juicy baked chicken thighs paired with flavorful roasted cauliflower and fluffy quinoa. It's a balanced dish that combines protein, healthy fats, and complex carbohydrates for a satisfying and nutritious dinner.

457 kcal 44 g protein 15 minutes

Ingredients

  • Chicken thighs (skinless) 6 oz
  • Cauliflower (roasted) 1 cup
  • Quinoa (cooked) 3/4 cup
  • Olive oil 1 tbsp
  • Garlic powder 1 tsp

Method

  1. Preheat Oven. Preheat your oven to 400°F (200°C) to prepare for baking the chicken and roasting the cauliflower.
    Tip: Preheating ensures even cooking and crispy edges.
  2. Prepare Cauliflower. Wash and cut the cauliflower into bite-sized florets if not already prepared. Toss the florets with half the olive oil and half the garlic powder to coat evenly.
    Tip: Dry the cauliflower well before tossing to help it roast instead of steam.
  3. Season Chicken Thighs. Pat the skinless chicken thighs dry with paper towels. Rub them with the remaining olive oil and sprinkle the remaining garlic powder evenly over both sides.
    Tip: Dry chicken helps achieve better browning.
  4. Arrange on Baking Sheet. Place the chicken thighs and cauliflower florets on a baking sheet in a single layer, making sure they are spaced out for even cooking.
    Tip: Use parchment paper or a lightly greased baking sheet for easy cleanup.
  5. Bake Chicken and Cauliflower. Bake in the preheated oven for 30 to 35 minutes. The chicken is done when its internal temperature reaches 165°F (74°C) and the cauliflower is tender and slightly browned.
    Tip: Flip the cauliflower halfway through baking for even roasting.
  6. Prepare Quinoa. While the chicken and cauliflower bake, prepare the quinoa if not already cooked. Rinse 1/3 cup dry quinoa under cold water. Combine with 2/3 cup water in a pot, bring to boil, then simmer covered for 15 minutes until water is absorbed. Fluff with a fork.
    Tip: Rinsing quinoa removes its natural bitterness.
  7. Plate and Serve. Once everything is cooked, plate the baked chicken thighs alongside the roasted cauliflower and fluffy quinoa. Serve warm.
    Tip: Garnish with fresh herbs like parsley or a squeeze of lemon for extra brightness.

Pro tips

  • Use a meat thermometer to ensure chicken is cooked safely without overcooking.
  • Roasting cauliflower at high heat brings out a nutty flavor and crispy texture.