Oven Roasted Rosemary Chicken Thighs for Meal Prep

Alright, let's get some delicious and easy Oven Roasted Rosemary Chicken Thighs prepped for the week! This recipe is designed for maximum flavor with minimal effort, perfect for a quick lunch or dinner during a busy week.

Recipe: Oven Roasted Rosemary Chicken Thighs (Meal Prep Edition)

Yields: 6 servings Prep time: 10 minutes Cook time: 35-40 minutes

Ingredients:

• Chicken:
  • 2.5-3 pounds boneless, skinless chicken thighs (approximately 6-8 thighs)
• Marinade/Seasoning:
  • 3 tablespoons olive oil (extra virgin preferred)
  • 2 tablespoons fresh rosemary, finely chopped (or 2 teaspoons dried rosemary)
  • 4 cloves garlic, minced
  • 1 tablespoon lemon juice
  • 1 teaspoon kosher salt (or sea salt)
  • 1/2 teaspoon black pepper, freshly ground
  • 1/4 teaspoon garlic powder (optional, enhances garlic flavor)
  • Pinch of red pepper flakes (optional, for a little heat)

Equipment:

• Large bowl
• Measuring cups and spoons
• Baking sheet
• Parchment paper or aluminum foil (optional, for easier cleanup)
• Meat thermometer
• Meal prep containers

Instructions:

1. Prepare the Chicken: Pat the chicken thighs dry with paper towels. This helps them brown better in the oven. Trim off any excess fat, but don't go overboard – a little fat is your friend for flavor and moisture.
2. Make the Marinade: In a large bowl, combine the olive oil, rosemary, minced garlic, lemon juice, salt, pepper, garlic powder (if using), and red pepper flakes (if using). Whisk well to ensure the ingredients are evenly distributed.
3. Marinate the Chicken: Add the chicken thighs to the bowl with the marinade. Toss well to coat each thigh thoroughly. Ensure the marinade is getting into all the crevices. For best results, let the chicken marinate in the refrigerator for at least 30 minutes, or up to overnight. This allows the flavors to penetrate the chicken.
4. Preheat Oven: Preheat your oven to 400°F (200°C).
5. Prepare Baking Sheet: Line a baking sheet with parchment paper or aluminum foil for easier cleanup (optional, but recommended).
6. Arrange Chicken: Arrange the marinated chicken thighs in a single layer on the prepared baking sheet. Make sure they are not overcrowded. If they are too close together, they will steam rather than roast.
7. Roast the Chicken: Bake in the preheated oven for 35-40 minutes, or until the chicken is cooked through and an internal temperature of 165°F (74°C) is reached. Use a meat thermometer inserted into the thickest part of a thigh to check the temperature.
8. Rest: Once cooked, remove the chicken from the oven and let it rest for 5-10 minutes before slicing or serving. This allows the juices to redistribute, resulting in more tender and flavorful chicken.
9. Meal Prep: Divide the cooked chicken thighs evenly among your meal prep containers. Pair with your favorite sides (roasted vegetables, rice, quinoa, etc.).
10. Storage: Allow the meal prep containers to cool completely before sealing and refrigerating. Store in the refrigerator for up to 4 days.

Chef's Notes & Tips for Meal Prep Success:

• Chicken Thighs vs. Chicken Breasts: Chicken thighs are more forgiving than chicken breasts. They retain more moisture during cooking and are less likely to dry out, making them ideal for meal prepping.
• Flavor Boost: Feel free to add other herbs and spices to the marinade, such as thyme, oregano, or smoked paprika. A splash of Dijon mustard can also add a nice tang.
• Vegetable Pairings: Roast vegetables alongside the chicken for a complete meal. Broccoli, Brussels sprouts, carrots, and bell peppers are all great options. Toss them with a little olive oil, salt, and pepper before adding them to the baking sheet about 20 minutes into the chicken's cooking time.
• Reheating: Reheat the chicken and sides in the microwave or oven until heated through. Add a splash of water or broth to the container before microwaving to help prevent drying out.
• Freezing: Cooked chicken thighs can be frozen for longer storage. Wrap them tightly in plastic wrap or place them in freezer bags, removing as much air as possible. They can be frozen for up to 2-3 months. Thaw in the refrigerator overnight before reheating.

Enjoy your delicious and convenient Oven Roasted Rosemary Chicken Thighs! Bon appétit!