One-pan lemon and herb chicken with vegetables

This colourful tray bake brings together lemony chicken, golden potatoes, carrots and green beans in one easy dinner. It contains no dairy, onion or garlic as written, and uses familiar ingredients available in Australian supermarkets.

Serves: 4   Preparation: 15 minutes   Cooking: approximately 45 minutes   Total: approximately 60 minutes

Ingredients

• 750 g boneless, skinless chicken thighs
• 700 g baby potatoes, halved
• 300 g carrots, peeled and cut into 30 mm pieces
• 200 g green beans, trimmed
• 45 mL olive oil, divided
• 30 mL fresh lemon juice
• Finely grated zest of 1 lemon
• 5 g dried oregano
• 2 g smoked paprika
• 3 g fine salt, divided
• 15 g fresh chives, finely sliced
• Freshly ground black pepper, optional
• Lemon wedges, to serve

Method

1. Heat a conventional oven to 200°C or a fan-forced oven to 180°C. Line a large, shallow roasting tray with baking paper.
2. Put the potatoes and carrots on the tray. Add 20 mL olive oil and 1 g salt, then toss well. Spread into a single layer and roast for 15 minutes.
3. Meanwhile, combine the remaining 25 mL olive oil, lemon juice, lemon zest, oregano, smoked paprika and remaining 2 g salt in a large bowl. Add black pepper if it suits you.
4. Add the chicken thighs to the bowl and turn until evenly coated.
5. Remove the tray from the oven. Turn the vegetables, then nestle the chicken among them. Spoon any remaining lemon mixture over the chicken.
6. Return the tray to the oven for 20 minutes. Add the green beans, turning them through the tray juices, then roast for a further 10–15 minutes.
7. Check that the chicken is cooked through at its thickest point and the potatoes are tender. Rest for 5 minutes, scatter with chives and serve with lemon wedges.

Intolerance considerations

• Lactose and milk: the listed ingredients contain no dairy. Check packaged spices if you are managing a diagnosed milk allergy.
• Onion and garlic: neither is included. Avoid seasoning blends containing onion or garlic powder.
• Gluten and wheat: the recipe uses no gluten-containing cereal as written. For coeliac disease or wheat allergy, choose spices labelled for your needs and prevent cross-contact during preparation.
• FODMAPs: this recipe has not been laboratory tested or certified low FODMAP. Serving size and individual tolerance matter, so compare the ingredients and portions with current advice from your dietitian or the Monash University FODMAP app.
• Starch and carbohydrates: potatoes contain starch, so this is not a starch-free recipe.

Practical substitutions

Chicken breast can replace the thighs, although it may cook more quickly. Begin checking it when the beans are added so it does not dry out. Replace green beans with 200 g zucchini cut into thick half-moons, or use 300 g parsnip instead of the carrots if those choices suit your individual plan.

Fresh parsley can replace chives. For a brighter finish, add another 15 mL lemon juice after cooking rather than increasing the juice in the marinade.

Food safety and leftovers

Keep raw chicken separate from ready-to-eat ingredients and wash hands, utensils and preparation surfaces after handling it. Cool leftovers promptly, refrigerate in a covered container within 2 hours and keep below 5°C. Use within 2 days and reheat until steaming hot.

More everyday ideas

Browse the full Intoleran Australia recipe collection, or read our guide to FODMAP stacking and mixed meals. Individual tolerance varies; an Accredited Practising Dietitian can help if you need to manage several restrictions.