Of which 11.1 g sugars and 6.7 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin A (pumpkin) · Lean protein (poultry) · Vitamin B6 (poultry)
Allergens none
Roast chicken thighs with pumpkin and thyme
One pan, and the oven does all the work.
Ingredients
- 4 chicken thighs (480 g / 1 lb) — with or without skin
- 500 g (1 lb) pumpkin
- 2 sprigs fresh thyme (4 g)
- 2 cloves garlic, minced (6 g)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- ½ lemon, zest and juice (15 g / ½ oz)
- sea salt, to taste
- black pepper, to taste
Method
- Preheat the oven to 180 °C (350 °F).
- In a bowl, season the chicken thighs with salt, pepper, minced garlic and thyme leaves. Drizzle with olive oil and toss well.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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