Dinner

Roast Chicken Thighs with Potatoes, Carrots and Gravy

Name: Roast Chicken Thighs with Potatoes, Carrots and Gravy
Prep time: 20 min
Total time: 20 min
Yield: 2 servings
Ingredients: 400 g Chicken thigh, skinless and boneless; 400 g Potato; 200 g Carrot; 150 g Red onion; 15 g Olive oil; 4 cloves, about 12 g Garlic; A small bunch Fresh thyme; 200 ml Chicken stock; 100 g Frozen peas; 1 tsp, about 6 g Dijon mustard; To taste Salt

A midweek roast on one tray: thighs over potatoes, carrots and red onion with thyme, and a pan gravy made from the juices. 49 g of protein for 581 kcal a serving.

Calories: 581kcal
Protein: 49g
Fat: 17g
Carbs: 56g

Per serving, makes 2. 20 minutes of work, then fifty minutes in the oven. Published 8 September 2026.

Allergens

Celery
Mustard

Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken thigh, skinless and boneless400 g
Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Potato400 g
In 3 cm chunks, parboiled for eight minutes first so they roast crisp. Raw, peeled weight.
Carrot200 g
Red onion150 g
Olive oil15 g
Garlic4 cloves, about 12 g
Unpeeled. Squeeze the soft cloves out into the gravy at the end.
Fresh thymeA small bunch
Chicken stock200 ml
Made up from a cube or a pot.
Frozen peas100 g
Dijon mustard1 tsp, about 6 g
SaltTo taste

Method

Heat the oven to 210°C. Parboil the potatoes for eight minutes, drain and shake them rough in the pan.
Toss the potatoes, carrot batons, onion wedges and garlic with the oil, thyme and salt on a large tray. Season the thighs and sit them on top.
Roast for forty-five minutes, turning the vegetables once, until the chicken is browned and the potato edges are crisp.
Move everything to a plate. Pour the stock into the hot tray, scrape the base, squeeze in the garlic and whisk in the mustard over the hob for two minutes to make a thin gravy. Boil the peas for three minutes and serve.

Worth knowing

Serves two. The parboil is the step that decides whether the potatoes roast or steam under the chicken.
The gravy is stock and pan juices with no flour or fat added, so it is under 10 kcal a serving. The 15 g of oil on the tray is the fat for the whole meal.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.