Herb-Roasted Chicken Thighs with Garlic-Butter Brussels Sprouts and Pan-Sautéed Carrots (Serves 2)

Instructions

1. 1

   Preheat oven to 425°F (220°C). Pat chicken thighs very dry with paper towel.

2. 2

   In a small bowl combine 1 tbsp olive oil, oregano, thyme, paprika, onion powder (if using), 1/2 tsp salt and 1/4 tsp pepper. Rub the mixture under the skin and over the surface of the chicken thighs. Let sit 10–15 minutes at room temperature (or refrigerate up to 2 hours).

3. 3

   Toss halved Brussels sprouts with 1/2 tbsp olive oil, 1/4 tsp salt and 1/4 tsp pepper. Arrange sprouts cut-side down on a rimmed baking sheet or in a cast-iron skillet, leaving space for chicken.

4. 4

   Place chicken thighs skin-side up beside sprouts. Roast in the preheated oven 28–35 minutes, until skin is deep golden and internal temperature reaches 165°F (74°C). If skin needs extra browning, broil 1–2 minutes while watching closely.

5. 5

   While chicken roasts, heat 1 tbsp butter and 1 tbsp olive oil in a skillet over medium heat. Add sliced carrots with a pinch of salt; sauté 6–8 minutes until tender and lightly caramelized. Add 1 clove minced garlic in the last minute, stir until fragrant. Keep warm.

6. 6

   In a small pan, melt remaining 1 tbsp butter over low heat and add remaining 2 cloves minced garlic; cook 30–45 seconds just to take the raw edge off (don’t brown). Stir this garlic butter into the roasted Brussels sprouts and spoon over the chicken when plated.

7. 7

   Plate: divide two chicken thighs per person with the garlic-butter Brussels sprouts and pan-sautéed carrots. Garnish with chopped parsley or chives and a light sprinkle of red pepper flakes if desired.

8. 8

   Savory, herb-forward roast with rich garlic-butter notes. Smoked paprika adds warmth; butter and olive oil provide satisfying fat and mouthfeel.

9. 9

   Uses non-starchy vegetables (Brussels sprouts, moderate carrots) and fatty chicken skin plus butter/olive oil to keep carbs low and fats adequate for keto macros.