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  • Baked Pesto Chicken Thighs and Potatoes
Baked Pesto Chicken Thighs and Potatoes

Baked Pesto Chicken Thighs and Potatoes

Strawberry Jargarita

Strawberry Jargarita

Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Pineapple Jalapeño Margarita

Pineapple Jalapeño Margarita

Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Orange Creamsicle Margarita

Orange Creamsicle Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Cherry Margarita

Italian Cherry Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Prepration Time
  • 40–45 minutes
Total Time
  • 60 minutes
Serving
  • 4 people

Ingradients

Main:
  • 4 bone-in, skin-on chicken thighs (about 6 oz each, ~2.5 lbs total)
  • 1.5 lbs (680g) baby potatoes (Yukon Gold or red), halved or quartered
  • 1 small red onion, sliced into wedges
  • 3 cloves garlic, minced
Pesto Coating & Oil:
  • ¼ cup prepared basil pesto (store-bought or homemade — see note)
  • 3 tbsp olive oil (divided)
  • 1 tbsp lemon juice (optional, for brightness)
  • ½ tsp garlic powder
  • ¾ tsp salt
  • ¼ tsp black pepper
  • ¼ tsp red pepper flakes (optional, for heat)
For Finishing:
  • 3 tbsp grated Parmesan cheese
  • 2 tbsp fresh basil or parsley, chopped
  • Extra pesto (for drizzling)
  • Lemon wedges (for serving)

Directions

  1. Preheat Oven:

    • Preheat oven to 400°F (200°C).
    • Line a large rimmed baking sheet with parchment paper or use a cast-iron skillet.

  2. Make the Pesto Mixture:

    • In a bowl, whisk together pesto, 2 tbsp olive oil, lemon juice, garlic powder, salt, pepper, and red pepper flakes.

  3. Coat the Chicken:

    • Pat chicken thighs dry with paper towels.
    • Rub the pesto mixture evenly over both sides of each thigh, pressing gently to adhere.

  4. Season the Potatoes:

    • In a large bowl, toss potatoes and red onion with 1 tbsp olive oil, minced garlic, salt, and pepper.

  5. Arrange on Pan:

    • Spread potatoes and onions in a single layer on the baking sheet.
    • Place pesto-coated chicken thighs on top, skin-side up.

  6. Roast:

    • Bake for 40–45 minutes, until:
      • Chicken reaches 175°F (80°C) internally.
      • Skin is golden, crispy, and slightly charred at edges.
      • Potatoes are fork-tender and browned.

  7. Finish & Serve:

    • Remove from oven.
    • Sprinkle with Parmesan and fresh herbs.
    • Drizzle with extra pesto and serve with lemon wedges.
    • Great with a Greek salad, arugula salad, or crusty bread.

Pros:

  1. High in Protein (30g): Supports muscle maintenance and satiety.
  2. Rich in Flavor: Pesto adds bold, herby, nutty taste with minimal effort.
  3. One-Pan Meal: Easy cleanup — ideal for busy weeknights.
  4. Meal-Prep Friendly: Tastes great reheated; flavors deepen over time.
  5. Heart-Healthy Fats: Olive oil and nuts in pesto support cardiovascular health.

Cons:

  1. High in Sodium (620mg): Especially if using store-bought pesto (often high in salt).
  2. Calorie-Dense (480): May not suit strict weight-loss plans without portion control.
  3. Contains Nuts: Traditional pesto includes pine nuts — not safe for nut allergies.
  4. Starchy Potatoes: Not ideal for low-carb or diabetic diets without modification.
  5. Skin Adds Saturated Fat: Crispy skin is delicious but increases fat content.

Suitability for Aged People (65+ years)

✅ Generally Suitable — With Minor Adjustments:

  • High-Quality Protein (30g): Helps prevent sarcopenia (muscle loss).
  • Soft, Tender Potatoes & Chicken: Easy to chew and digest.
  • Appetizing & Aromatic: Pesto and garlic enhance flavor, encouraging appetite.

🔹 Recommendations for Seniors:

  • Use boneless, skinless chicken thighs for easier eating and less fat.
  • Choose low-sodium pesto or make your own to control salt.
  • Serve in moderate portions with a side of steamed greens or salad.
  • Cut potatoes into smaller pieces for softer texture.
  • Avoid if managing GERD (fatty skin may trigger symptoms).

Who Should Avoid or Modify This Recipe?

Condition
Reason
Suggested Modification
Nut Allergy
Traditional pesto contains pine nuts or walnuts.
Use nut-free pesto (sunflower seeds or omit nuts).
Hypertension (High BP)
High sodium (620mg), especially from store-bought pesto.
Use low-sodium pesto and skip added salt.
Heart Disease
Moderate saturated fat from chicken skin and cheese.
Use skinless chicken and light oil.
Diabetes
Potatoes are starchy; affects blood sugar.
Replace with sweet potatoes or cauliflower.
GERD / Acid Reflux
Fatty skin and rich pesto may trigger symptoms.
Remove skin and serve smaller portions.
Kidney Disease
High potassium (980mg); monitor if on renal diet.
Avoid or consult a renal dietitian.
Lactose Intolerance
Pesto often contains Parmesan (dairy).
Use dairy-free pesto or nutritional yeast.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
480
Total Fat
30g
38%
Saturated Fat
7g
35%
Trans Fat
0.3g
Cholesterol
130mg
43%
Sodium
620mg
27%
Total Carbohydrate
28g
10%
Dietary Fiber
4g
14%
Total Sugars
4g
Protein
30g
60%
Vitamin A
380 IU
8%
Vitamin C
35mg
39%
Calcium
140mg
11%
Iron
3.0mg
17%
Potassium
980mg
21%