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Chicken Thigh With Rosemary and Garlic is a Cajun main course recipe that takes about 45 min from start to finish and serves 4. It calls for 8 ingredients across 4 steps, and is rated easy. A serving works out at around 546 kcal with roughly 23 g of protein. Filed under gluten free, dairy free, whole 30 and dairy-free.
Preheat your oven to 180 °C. Place the carrots and potatoes in a microwave-safe dish and cook until just tender, then drain any excess water.
Pat the chicken thighs thoroughly dry with a kitchen towel; this helps ensure a crispier skin. Rub them generously with the Cajun seasoning.
Heat the olive oil in a large, flat frying pan over medium-high heat. Once shimmering, add the chicken thighs, skin-side down, and sear until the skin is deep golden brown and crisp. Flip the chicken and sear the other side for just 1 to 2 minutes, then remove the chicken to a plate and set aside.
Add the pre-cooked carrots and potatoes to the same pan, sprinkling them with a little more Cajun seasoning and pepper. Sauté them for a few minutes until they start to brown and become aromatic, picking up all those browned bits from the chicken. Remove the vegetables from the pan.
Using a small knife, poke several shallow slits into the skin of each chicken thigh. Stuff these openings with the garlic cloves and fresh rosemary sprigs. Arrange the chicken thighs, carrots, and potatoes in a baking tray or oven-safe pan, then pour any remaining olive oil from the frying pan over everything.

| Nutrient | Amount per serving | Share of reference intake |
|---|---|---|
| Energy | 546kcal | 27% |
| Fat | 33g | 47% |
| Carbohydrate | 40g | 15% |
| of which sugars | 3g | 3% |
| Fibre | 6g | 20% |
| Protein | 23g | 46% |
| Sodium | 320mg | 13% |
Reference intake of an average adult (8400 kJ / 2000 kcal). Fibre is measured against the 30g daily recommendation, which has no statutory reference intake. Figures are an estimate calculated from the ingredient list.
| Allergen | Status |
|---|---|
| Gluten | May contain |
| Celery | May contain |
| Mustard | May contain |
| Sulphites | May contain |
| Crustaceans | Free from |
| Eggs | Free from |
| Fish | Free from |
| Peanuts | Free from |
| Soya | Free from |
| Milk | Free from |
| Tree nuts | Free from |
| Sesame | Free from |
| Lupin | Free from |
| Molluscs | Free from |
May contain means it depends on the brand you buy — check the label on the product itself.
Allergen information is derived automatically from the ingredient list and is a guide, not a guarantee. Always check the packaging of the products you cook with.
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