Crispy Rosemary Chicken and Fries

Crispy Rosemary Chicken and Fries

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Serving

Ingradients

For the Chicken:
  • 4 bone-in, skin-on chicken thighs (about 6 oz each, ~2.5 lbs total)
  • 1 tbsp olive oil
  • 1½ tsp fresh rosemary, finely chopped (or ½ tsp dried)
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp smoked paprika
  • ¾ tsp salt
  • ¼ tsp black pepper
  • 2 tbsp grated Parmesan cheese (optional, for crispiness)
  • 1 lemon, sliced (for roasting, optional)
For the Fries:
  • 1.5 lbs (680g) russet or Yukon Gold potatoes, cut into ½-inch thick fries
  • 2 tbsp olive oil
  • ½ tsp garlic powder
  • ½ tsp dried rosemary
  • ¾ tsp salt
  • ¼ tsp black pepper
  • 1 tbsp cornstarch or arrowroot (optional, for extra crisp — see tip)
Optional Garnish:
  • Fresh parsley or rosemary sprigs
  • Lemon wedges
  • Garlic aioli or herb yogurt sauce (for dipping)

Directions

  1. Preheat Oven:

    • Preheat oven to 425°F (220°C).
    • Line a large baking sheet with parchment paper or silicone mat.
  2. Prep the Potatoes:

    • Rinse cut fries in cold water to remove excess starch. Pat very dry with a towel.
    • In a bowl, toss fries with olive oil, garlic powder, dried rosemary, salt, pepper, and cornstarch (if using). This helps them crisp up.
  3. Arrange on Pan:

    • Spread fries in a single layer on one side of the baking sheet.
    • Place chicken thighs skin-side up on the other side, leaving space between pieces.
  4. Season the Chicken:

    • Drizzle chicken with olive oil.
    • Rub with fresh rosemary, garlic powder, onion powder, smoked paprika, salt, and pepper.
    • Sprinkle Parmesan on the skin (if using) for extra crisp and flavor.
    • Place lemon slices around or under chicken for aroma.
  5. Roast:

    • Bake for 20 minutes.
    • Flip fries and rotate the pan for even cooking.
    • Continue roasting 15–20 minutes more, until:
      • Chicken reaches 175°F (80°C) internally.
      • Skin is golden and crispy.
      • Fries are browned and crisp on the outside, tender inside.
  6. Serve:

    • Garnish with fresh herbs and lemon wedges.
    • Serve hot with garlic aioli, tzatziki, or ketchup on the side.

Pros:

  1. High in Protein (32g): Supports muscle health and satiety.
  2. Crispy Without Frying: Oven-roasted for a healthier, guilt-free crunch.
  3. One-Pan Meal: Easy cleanup — perfect for weeknights.
  4. Rich in Flavor: Rosemary and garlic add aromatic depth without extra calories.
  5. Meal-Prep Friendly: Stores well for 3–4 days; reheat in oven or air fryer.

Cons:

  1. Moderate Sodium (680mg): Can be high if using store-bought seasoning or extra salt.
  2. Calorie-Dense (480): May not suit strict weight-loss plans without portion control.
  3. Skin Adds Saturated Fat: While tasty, it increases fat content.
  4. Potatoes Are Starchy: Not ideal for low-carb or diabetic diets without modification.
  5. Bone-In Chicken Takes Longer: Not as quick as boneless cuts.

Suitability for Aged People (65+ years)

Generally Suitable With Minor Adjustments:

  • High-Quality Protein (32g): Helps prevent sarcopenia (muscle loss).
  • Soft Fries & Tender Chicken: Easy to chew when not overcooked.
  • Flavorful & Appetizing: Rosemary and lemon encourage appetite.

🔹 Recommendations for Seniors:

  • Use boneless, skinless chicken thighs for easier eating and less fat.
  • Cut fries into smaller pieces for easier chewing.
  • Use low-sodium seasoning if managing blood pressure.
  • Serve with a side of steamed vegetables or applesauce.
  • Avoid if on a low-potassium or renal diet.

Who Should Avoid or Modify This Recipe?

Condition
Reason
Suggested Modification
Heart Disease
Moderate saturated fat from chicken skin.
Use skinless chicken and less oil.
Hypertension (High BP)
Sodium (680mg) — can be reduced.
Use low-sodium salt and skip added salt.
Diabetes
Starchy potatoes affect blood sugar.
Use sweet potato or reduce portion; pair with protein.
Kidney Disease
High potassium (980mg); monitor if on renal diet.
Avoid or consult a renal dietitian.
GERD / Acid Reflux
Fatty skin and rich flavors may trigger symptoms.
Remove skin and serve smaller portions.
Difficulty Chewing
Bone-in and crispy fries may be tough.
Use boneless chicken and soft-cooked fries.
Obesity / Weight Loss
Calorie-dense; best in moderation.
Serve half portion with large salad.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
480
Total Fat
24g
31%
Saturated Fat
6g
30%
Trans Fat
0.2g
Cholesterol
130mg
43%
Sodium
680mg
30%
Total Carbohydrate
38g
14%
Dietary Fiber
4g
14%
Total Sugars
3g
Protein
32g
64%
Vitamin A
180 IU
4%
Vitamin C
22mg
24%
Calcium
110mg
8%
Iron
3.0mg
17%
Potassium
980mg
21%