Easy Sheet Pan Chicken Thighs With Apples and Cabbage
Sheet pan chicken thighs with McIntosh apples and cabbage. One pan, about $4.51 a serving, and an easy fall dinner built on Canadian produce.
Ingredients
| bone-in, skin-on chicken thighs | 8 (about 1.1 kg) |
| green cabbage, cut into 8 thick wedges | 700 g |
| McIntosh apples, cored and cut into thick wedges | 2 large |
| red onion, cut into wedges | 1 large |
| olive oil | 30 mL |
| dijon mustard | 30 mL |
| dried thyme | 5 mL |
| salt & pepper | to taste |
Steps
- 1Heat the oven to 220°C and line a large sheet pan with parchment.
- 2Whisk the olive oil, Dijon, thyme, salt, and a generous grind of pepper in a large bowl.
- 3Add the cabbage wedges, apple wedges,s and onion to the bowl and toss gently until coated. Spread them over the pan in a single layer.
- 4Pat the chicken thighs dry with paper towels, rub them with whatever dressing is left in the bowl, and nestle them skin side up among the vegetables.
- 5Roast for 35 to 40 minutes, until the skin is deep golden and the thickest thigh reaches 74°C inside.
- 6Rest for 5 minutes on the pan so the juices settle into the vegetables, then serve straight from the pan.
Chicken thighs give you protein and iron, and they stay juicy in a hot oven. Roasting them skin side up lets some fat melt into the pan and flavour the cabbage. If you are watching saturated fat, take the skin off before eating. Cabbage is one of the cheapest sources of fibre and vitamin C in the grocery store. The apples add more fibre and natural sweetness without added sugar.
Chicken, cabbage, and McIntosh apples, all roasted together on one pan.
October is a good month to cook with Canadian produce. Cabbage is cheap, McIntosh apples are crisp, and most of us want something warm for dinner. The McIntosh is about as Canadian as an apple gets. It comes from a tree found on John McIntosh's Ontario farm in the early 1800s.
In a hot oven, the apples soften and mix with the pan juices. That means this dish doesn't need any sauce. These sheet pan chicken thighs take about 15 minutes of chopping, and the oven does the rest.
If cabbage leaves you bloated, add it to your meals slowly. Medimap's guide to why you might always feel bloated explains what is going on. For a summer version of this meal, try the grilled chicken and Ontario peach salad.
Why Do Roasted Cabbage Wedges Taste So Different
Most of the work is cutting everything into wedges. The one rule is to give the pan room. Roasted cabbage wedges need space to brown and crisp at the edges. If the pan is crowded, they steam instead.
About halfway through, the Dijon and thyme start to smell wonderful. When the pan comes out, the apples will look soft and collapsed. That is exactly what you want. Scoop some up with each bite of chicken.
If people at your table don't like cabbage, try it this way. Roasted cabbage tastes sweet and nutty, nothing like boiled cabbage. These sheet pan chicken thighs are also forgiving. A few extra minutes in the oven won't dry them out the way it would with chicken breast.
If you like Dijon on a weeknight, the maple Dijon pork tenderloin uses the same jar.
Frequently Asked Questions
Can I use boneless chicken thighs instead?
Yes, boneless thighs work well. They cook faster, though. Start checking them after about 25 minutes and take them out when the thickest piece reaches 74°C. You'll lose the crispy skin and some of the pan juices. Toss the vegetables with an extra splash of olive oil to help the cabbage brown.
Which apples hold up best when roasted
McIntosh apples turn soft and jammy in the oven. That is why they work as a sauce here. If you want wedges that keep their shape, use a firmer apple. Honeycrisp, Gala, and Ambrosia all hold up well. They stay sweet and bright but won't give the pan the same soft texture.
How long do the leftovers keep
These sheet pan chicken thighs keep for three days in a sealed container in the fridge. Reheat them in a hot pan or oven until the chicken is steaming hot all the way through. The chicken is also good cold. Try it sliced over greens or in a wrap for lunch the next day.
Is roasted cabbage good for you?
Cabbage is low in calories and a good source of fibre and vitamin C. It is also very cheap per serving. Roasting brings out its natural sweetness without any added sugar. Because it is high in fibre, cabbage can cause gas in some people. If you aren't used to it, add it to your meals slowly.
If you want to eat better this fall, a registered dietitian can build a plan around your own health needs. Medimap can help you find dietitians and nutritionists near you.
Disclaimer
This recipe is general information and is not medical or dietary advice. If you have a health condition or specific dietary needs, check with your health care provider or a registered dietitian. Prices reflect one store on one date and will vary by city and season.