Chicken Thigh Traybake with Broccoli & Chickpeas
Chicken thighs, chickpeas and broccoli in one tray — 44 g of protein, 12 g of fibre and 524 kcal with almost no washing up.
A one-tray dinner with 44 g of protein, 12 g of fibre and 524 kcal — chicken thighs, chickpeas and broccoli roasted together with smoked paprika, almost no washing up, and one pan. Chickpeas crisp at the edges while the thighs render; broccoli florets catch the paprika oil and brown at the tips.
Ingredients (1 serving)
- Chicken thigh, skinless — 170 g
- Chickpeas, cooked — 150 g
- Broccoli — 150 g
- Olive oil — 1 tbsp
- Smoked paprika — 1 tsp
Macros per serving
- Calories: 524 kcal
- Protein: 44 g
- Fat: 20 g
- Carbs: 42 g
- Fiber: 12 g
Key micronutrients
- Fiber: 12 g
- Vitamin C: ~130 mg
- Zinc: ~4.5 mg
Why it earns a spot in the rotation
- Protein density. 44 g of complete protein for 524 kcal — chicken thigh delivers the full essential amino acid profile and is forgiving to cook (unlike breast, it resists drying out in a hot oven).
- Fibre from two sources. 12 g total — chickpeas contribute soluble fibre; broccoli contributes insoluble. The two types serve different functions in the gut and arriving together is more useful than either alone.
- Vitamin C from broccoli. ~130 mg per serving — above the adult RDA. Vitamin C supports iron absorption from plant sources when the two are eaten together.
- Zinc. ~4.5 mg from chicken — relevant for immune function, wound healing and testosterone synthesis.
- One tray. Prep is under 10 minutes; roasting time is passive. One pan to wash.
Related protocols
- Turkey-Stuffed Bell Peppers with Tomato Sauce
- Chicken & Vegetable Stir-Fry with Buckwheat
- Turkey, Hummus & Veggie Wrap
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
