Of which 7 g sugars and 3.3 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 Lean protein (poultry) · Vitamin B6 (poultry) · Potassium (potato)
Allergens none
Roast chicken with potatoes and bell peppers
One pan: chicken, potatoes and peppers roasted at 180 °C (350 °F).
Ingredients
- 4 bone-in, skin-on chicken thighs (600 g / 1¼ lb)
- 4 medium potatoes, cut into wedges (600 g / 1¼ lb)
- 1 red bell pepper, cut into thick strips (150 g / 5½ oz)
- 1 green bell pepper, cut into thick strips (130 g / 4½ oz)
- 1 large onion, cut into half-moons (150 g / 5½ oz)
- 4 cloves garlic, crushed (12 g)
- 2 sprigs fresh thyme (4 g)
- 1 sprig fresh rosemary (4 g)
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- ½ lemon, juice only (15 g / ½ oz)
- salt and black pepper, to taste
Method
- Preheat the oven to 180 °C (350 °F).
- In a large bowl, season the chicken thighs with salt, pepper, the thyme and rosemary leaves, the lemon juice and 1 tbsp of the olive oil. Rub the seasoning well into the meat.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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