How to Make Easy, Inexpensive Sheet Pan Chicken Thighs With Cole Slaw, Potatoes, and Onions (Diabetic Friendly)
- 2 days ago
- 3 min read
This simple sheet pan dinner is inexpensive to make (well, compared to a lot of other things now!), gently spiced and flavored, and nutritious. I use a bag of cole slaw mix to speed up the preparation, but you can use chopped or shredded green cabbage, if you'd prefer. The cabbage bakes with the potatoes and onions beneath the bone-in chicken thighs, and the mixture of vegetables softens and becomes savory-sweet under the crispy thighs. This is a one-pan, low-cleanup meal that is great if you're on a diabetic diet or want to "eat healthy," as it includes plenty of protein, fiber, and a moderate amount of carbohydrates. The dinner is exceptionally good "comfort food," and leftovers are great reheated in the microwave. Enjoy!
Sheet Pan Chicken Thighs With Cole Slaw, Potatoes, and Onions (Diabetic Friendly) -- Serves 4-6
14-ounce bag of coleslaw mix or chopped/shredded green cabbage
1/2 a medium red or green onion, chopped (3/4-1 cup)
1/3 cup of chopped green onion
8-12 baby potatoes, halved or quartered, if large (or use bigger potatoes cut into 1-2-
inch pieces--about 1 1/2 cups)
2-4 tablespoons of olive oil (I use only 2 tablespoons, but use more if you like)
1 tablespoon of grainy mustard
2 teaspoons of minced garlic
2 teaspoons of dried parsley, divided
2 tablespoons of apple cider vinegar
1 1/2 teaspoons of ground cumin, divided
1 teaspoon of salt, divided
1 teaspoon of pepper, divided
4-6 large, bone-in chicken thighs
1 teaspoon of coriander
1/4 teaspoon of garlic powder
1/2 teaspoon of onion powder
Preheat the oven to 350 degrees. Line a large sheet pan with aluminum foil and spritz the foil with non-stick cooking spray. Spread the cole slaw/cabbage on the pan and sprinkle on the onions and potatoes. Drizzle on the olive oil and spoon on dollops of the mustard. Sprinkle on the garlic, 1 teaspoon of the parsley, the apple cider vinegar, 1 teaspoon of the cumin, 1/2 teaspoon of the salt, and 1/2 teaspoon of the pepper. With your hands or a couple of big spoons, toss everything together on the sheet pan to coat the vegetables with the oil and spices, then spread everything out again evenly on the sheet pan. Set the mixture aside while you prepare the chicken. Trim the chicken thighs well of excess fat (kitchen sheers work well for this), make 1/2-inch cuts along each side of the bone in each thigh (this will help the chicken cook more evenly and make it easier to eat later, but it's not essential) and loosen the skin on top of the thighs, so that you can pull it way from the meat. Lay the thighs on top of the vegetables with the skin side down on top of the vegetables. In a small cup mix together the remaining 1 teaspoon of parsley, 1/2 teaspoon of cumin, 1/2 teaspoon of salt, 1/2 teaspoon of pepper, the coriander, garlic powder, and onion powder. Sprinkle one-third of the mixture on the bottom of the thighs. Turn the thighs over, pull back the skin on each thigh, and sprinkle the exposed meat with another third of the spice mixture. Pull the skin back over the chicken thighs (to cover the spices) and sprinkle the remaining spice mixture over the top of the skin. Spritz the tops of the thighs with a little olive oil or non-stick cooking spray. Bake the vegetables and chicken thighs for 45-55 minutes or until an instant read thermometer registers at least 175 when inserted in the middle of a chicken thigh. Let the chicken cool/rest for 5-10 minutes before serving it with the vegetables.
Comments