Elevate your weeknight dinner with this simple and flavorful baked chicken recipe. Pair it with your favorite vegetables for a complete and satisfying meal. You’ll enjoy a delightful dinner if you’ve roasted bell peppers, garlic, and pumpkin in the oven, air fryer, or grill.

Directions

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  1. Rinse the chicken legs and marinate them in a sweet and sour sauce flavored with honey, lemon juice, olive oil, garlic, and salt.
  2. Place the chicken legs in a spacious bowl and pour the marinade over them, ensuring the chicken is fully coated. Let the chicken marinate for at least 30 minutes, or up to 2 hours for optimal flavor.
  3. While the chicken marinates, prepare the vegetables. Peel the pumpkin and cut it into large chunks. Remove the cloves from the garlic heads and cut the garlic in half. Slice the bell pepper into large pieces.
  4. Preheat the oven to 180 degrees C. Arrange the marinated chicken and vegetables on a baking sheet, ensuring they are in a single layer. Drizzle any remaining sweet and sour marinade over the top. Bake for 50 minutes, or until the chicken is fully cooked and the vegetables are tender.
  5. Remove from oven and serve with herbs or tomato sauce.

Tips for Baked Chicken with Pumpkin and Garlic Recipe

Marinating Time. Although 30 minutes is relatively short, it still adds to the overall preparation time, which could be a drawback if you’re in a hurry.

Cramped Baking Space. Using a cramped bowl for marinating may make it difficult to coat the chicken evenly, requiring extra effort.

Potential for Dryness. If not carefully monitored, the chicken or vegetables might dry out in the oven, especially at a high temperature for 50 minutes.

Dependent on Fresh Ingredients. The flavor heavily relies on the quality of the vegetables and chicken, so using subpar ingredients could result in a less satisfying meal.

Limited Complexity. The flavor profile, while balanced, maybe too simple for those seeking a more complex or layered dish.

How to peel the pumpkin:

Chef Tip - How to prepare a Pumpkin || LeGourmetTV

Video by Glen And Friends Cooking

Health Benefits of Baked Chicken Recipe

  • Rich in Protein. Chicken legs provide a good source of high-quality protein, essential for muscle repair and growth.
  • Nutrient-Dense Vegetables. Pumpkin and bell peppers are rich in vitamins A and C, antioxidants that support immune function and skin health.
  • Garlic Benefits. Garlic has anti-inflammatory and immune-boosting properties, promoting heart health and reducing blood pressure.
  • Healthy Fats. Olive oil in the marinade offers heart-healthy monounsaturated fats, which can help reduce cholesterol levels.
  • Balanced Meal. Combining lean protein, healthy fats, and fiber-rich vegetables makes this dish a well-rounded, satisfying meal that supports digestion and overall health.

Health Risks of This Recipe

  • High Sodium Content. Depending on the amount of salt and processed ingredients (like store-bought sauces), the dish could have a higher sodium level, which may be a concern for those with high blood pressure.
  • Excess Sugar. The honey in the marinade, while natural, adds sugar that could be an issue for those monitoring their sugar intake or managing conditions like diabetes.
  • Potential Food Sensitivities. Ingredients like garlic, bell pepper, or lemon juice could trigger digestive discomfort or allergic reactions in sensitive individuals.
  • High Fat. Chicken legs, while a good source of protein, are higher in fat than other cuts of chicken. Consuming them frequently could contribute to higher fat intake.
  • Overcooking Risk. If the chicken is overcooked, it can lose nutrients, and charred or overly crispy parts can potentially produce harmful compounds.