An easy, balanced dinner with golden roasted chicken and colourful vegetables — all cooked on one tray.
Some evenings, the best recipes are the ones that require very little fuss. This One-Pan Roasted Chicken & Vegetables combines juicy chicken thighs with baby potatoes, carrots, green beans and onion for a satisfying meal with minimal preparation — and fewer dishes to wash afterwards.
The vegetables are roasted first to give the potatoes a head start. The chicken, green beans and onion are then added before everything goes back into the oven until the chicken is beautifully golden and the vegetables are tender.
Why we like this recipe
This is a practical one-pan dinner for older adults and families because it combines protein, vegetables and a moderate portion of carbohydrate in one meal. Chicken provides protein, while green beans, carrots and onion add vegetables and fibre.
The potatoes don’t need to be removed simply because you’re watching your glucose. Portion size matters. For a more glucose-friendly plate, aim for roughly:
½ plate non-starchy vegetables
¼ plate roasted chicken
¼ plate potatoes — around 100g
You can also start with the chicken and non-starchy vegetables before enjoying the potatoes.
Estimated nutrition per serving
Based on four servings, approximately:
450–520 kcal · 30–35g protein · 30–35g carbohydrates · 22–28g fat · 5–7g fibre
Nutrition values are estimates and will vary depending on the size of the chicken thighs, amount of oil used and individual portions.
How to make it
Step 1 — Roast the vegetables
Heat the oven to 200°C. Cut the potatoes into chunks and place them on a large baking tray with the carrots. Toss with olive oil, garlic, herbs and black pepper, then roast for 20 minutes.
Step 2 — Add the chicken
Pat the chicken thighs dry and season with olive oil, paprika, garlic, herbs and black pepper. Remove the tray from the oven, add the green beans and onion, and place the chicken thighs on top.
Step 3 — Roast until golden
Return everything to the oven for another 25–30 minutes, or until the chicken is golden and the vegetables are tender. The thickest part of the chicken should reach 74°C.
Retirement Singapore Tip
If you’d like fewer carbohydrates, simply reduce the potatoes and add more green beans or another non-starchy vegetable. You don’t have to make a completely different meal.
Save the recipe
Prep: 15 minutes · Cook: about 50 minutes · Serves: 4
One tray. One complete meal. And very little washing up.
This recipe is for general information and healthy-eating inspiration. Individual glucose responses vary, particularly with carbohydrate portions. If you monitor your glucose, your own readings are more useful than a predicted response.
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