Ingredients:

• 6 chicken thighs
• 1 teaspoon Italian herbs
• 1 lemon (zested and juiced)
• 4 cloves of garlic (minced)
• 2 teaspoons mustard (Dijon or yellow)
• 1 sprig fresh thyme (or 1/2 teaspoon dried thyme)
• 1 onion (chopped)
• 1 carrot (sliced)
• 8-10 mushrooms (sliced)
• 1 tablespoon tomato paste
• 3 medium potatoes (cubed)
• 150g canned beans (drained and rinsed)
• 1 teaspoon black pepper
• Fresh parsley (chopped, for garnish)
• 2 tablespoons olive oil
• Salt to taste

Steps to Make It:

1. Marinate the Chicken Thighs:
   • In a small bowl, mix the Italian herbs, lemon juice, lemon zest, minced garlic, mustard, thyme, and a tablespoon of olive oil. Add a pinch of salt and black pepper.
   • Place the chicken thighs in a shallow dish, pour the marinade over them, and rub it into the chicken. Let the chicken marinate for at least 30 minutes, or up to 2 hours in the refrigerator for more intense flavors.
2. Prepare the Vegetables:
   • While the chicken is marinating, chop the onion, slice the carrot and mushrooms, and cube the potatoes.
   • In a large bowl, toss the vegetables with the remaining tablespoon of olive oil, tomato paste, salt, and black pepper. Ensure that the vegetables are evenly coated.
3. Preheat the Oven:
   • Preheat your oven to 200°C (400°F).
4. Assemble the Dish:
   • In a large baking dish or sheet pan, arrange the marinated chicken thighs in the center. Surround the chicken with the prepared vegetables.
   • Scatter the drained and rinsed canned beans over the vegetables.
5. Bake the Dish:
   • Place the baking dish in the preheated oven and bake for 45-50 minutes, or until the chicken thighs are golden brown and cooked through (internal temperature should reach 75°C or 165°F). Stir the vegetables halfway through the cooking time to ensure even roasting.
   • If the chicken browns too quickly, cover the dish with aluminum foil during the last 15 minutes of baking to prevent it from burning.
6. Serve:
   • Once the chicken is done and the vegetables are tender, remove the dish from the oven.
   • Garnish the entire dish with freshly chopped parsley and a squeeze of lemon juice for added freshness.
   • Serve the Mediterranean Baked Chicken Thighs with Vegetables and Beans hot, either as is or with a side of crusty bread or rice for a more filling meal.

Nutrition Facts (Approximate per serving):

• Calories: 400 kcal
• Protein: 30g
• Carbohydrates: 25g
• Fat: 20g
• Fiber: 6g
• Vitamin C: 25mg
• Calcium: 70mg
• Iron: 3mg

Frequently Asked Questions (FAQs):

1. Can I use boneless chicken thighs instead of bone-in? Yes, you can use boneless chicken thighs, but note that the cooking time will be slightly shorter. Boneless thighs will cook faster, so keep an eye on them to avoid overcooking.
2. Can I substitute canned beans with another type of bean? Absolutely! You can use any type of canned beans you prefer, such as cannellini beans, chickpeas, or kidney beans. Just make sure to drain and rinse them before adding them to the dish.
3. Can I add other vegetables? Certainly! This recipe is highly versatile. You can add or substitute vegetables such as bell peppers, zucchini, or sweet potatoes. Just make sure to chop them into similar sizes so they cook evenly.
4. What type of mustard should I use? Dijon mustard adds a sharp, tangy flavor that complements the lemon and garlic. However, you can also use yellow mustard or whole grain mustard based on your preference.

Tips for Making the Best Mediterranean Baked Chicken Thighs:

1. Marinate for More Flavor:
   • The longer you let the chicken marinate, the deeper the flavors will penetrate the meat. If you can, marinate the chicken for up to 2 hours for the best result.
2. Cut Vegetables Evenly:
   • Make sure to cut the vegetables into uniform sizes to ensure they cook evenly. This will prevent some from being overcooked while others remain undercooked.
3. Use Fresh Herbs:
   • While dried herbs work fine in this recipe, fresh thyme and parsley will give the dish a more vibrant flavor. Fresh herbs also enhance the Mediterranean essence of the dish.
4. Add a Crispy Finish:
   • For an extra crispy skin on the chicken thighs, broil the dish for the last 5 minutes of baking. Just keep a close eye to prevent burning.
5. Deglaze for Extra Flavor:
   • Once the dish is out of the oven, use a spoon to collect the juices and drizzle them over the chicken for extra flavor. You can also deglaze the pan with a splash of white wine or chicken stock to make a light sauce.

Storage Tips:

• Refrigeration:
  Store any leftover chicken and vegetables in an airtight container in the refrigerator for up to 3 days. To reheat, simply place them in a microwave or oven until warmed through.
• Freezing:
  You can freeze the cooked chicken and vegetables for up to 2 months. To freeze, place them in a freezer-safe container or bag. When ready to eat, thaw overnight in the fridge and reheat in the oven at 180°C (350°F) until heated through.
• Reheating Tips:
  When reheating, you may want to add a splash of water or stock to prevent the chicken and vegetables from drying out.

Conclusion:

This Mediterranean Baked Chicken Thighs with Vegetables and Beans is a simple yet satisfying dish, perfect for busy weeknights or a cozy family dinner. The combination of juicy, herb-marinated chicken and tender vegetables, all baked to perfection, brings together the vibrant flavors of the Mediterranean. This meal is nutritious, flavorful, and easy to prepare in one pan. Whether you’re hosting guests or simply looking for a healthy, hearty meal, this recipe will impress everyone at the table.

With its fresh ingredients and rich, savory taste, you’ll find yourself making this Mediterranean-inspired dish over and over again. Enjoy the delightful balance of flavors and textures!