The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Herby garlic chicken with roasted veg & rocket
This simple traybake keeps clean up to a minimum. Free-range British chicken roasts with carrots, parsnips, beetroot – plus fragrant garlic and rosemary. We serve with crisp rocket and lemon dressing.
Prep in 10
High protein
2/3 daily fibre
5 of 5 a day
Low sat fat
Serving size
Ingredients
- 200g raw beetroot
- 2 tsp sunflower seeds
- 2 garlic clove
- 1 onion
- 40g rocket
- 2 parsnip
- 300g British Free Range chicken thighs
- 1 handful of fresh rosemary
- 2 carrot
- 1 unwaxed lemon
- 2 tbsp maple syrup
Nutritional Information
Calories: 709
Protein: 40g
Carbs: 69g
Fat: 33g
Herby garlic chicken with roasted veg & rocket
This simple traybake keeps clean up to a minimum. Free-range British chicken roasts with carrots, parsnips, beetroot – plus fragrant garlic and rosemary. We serve with crisp rocket and lemon dressing.
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Cooking Instructions
- Preheat the oven to 240C/ fan 220C / gas mark 8. Roughly chop the garlic. Peel and cut the onion into 6 wedges. Peel the carrots and parsnips, then slice diagonally into 1cm thick chunks. Peel the beetroot and dice into 1cm thick wedges.
- Place the carrots, parsnips, beetroot, garlic and onion on a lined baking tray keeping the beetroot to one side of the tray separate from the rest for the duration of cooking. Drizzle over 3 tsp oil and season generously with sea salt and black pepper. Roast for 15-20 mins tossing halfway through to ensure even cooking. When cooked, place the carrot, parsnips and onion in a large bowl and mix with the rosemary dressing reserving 1 tbsp for the chicken.
- Heat a medium frying pan with 2 tsp oil on a medium heat. Season the chicken with sea salt and black pepper. Cook the chicken for 6 mins on each side until golden brown and cooked through. Check your chicken is cooked through by inserting a skewer into the thickest part of the meat; the juices should run clear. Cook for longer if necessary. Set aside to rest.
- Whilst the chicken and veg are cooking, make the dressing. Finely chop the rosemary leaves. Zest the lemon and then cut in half. In a large bowl mix together the rosemary, maple syrup, 1 tsp oil, lemon zest and juice.
- Slice the chicken and mix with the remaining rosemary dressing. Mix the roasted vegetables with the rocket and serve on a plate. Top with the beetroot and sliced chicken. Sprinkle over the seeds and drizzle any leftover dressing and juices from the chicken and veg.
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