Bengali Five-Spice Roasted Chicken and Vegetables

Gluten Free
Health score
26%
Bengali Five-Spice Roasted Chicken and Vegetables
180 min.
6
562kcal

Suggestions


Welcome to a culinary adventure that brings the vibrant flavors of Bengali cuisine right to your kitchen! This Bengali Five-Spice Roasted Chicken and Vegetables recipe is not only gluten-free but also a delightful way to enjoy a wholesome meal with family and friends. With a preparation time of just 180 minutes, you can serve up to six people, making it perfect for gatherings or a cozy family dinner.

Imagine succulent bone-in chicken thighs and legs marinated in a fragrant blend of fresh ginger, garlic, and the unique five-spice mix known as panch phoron. This dish is a feast for the senses, with colorful chunks of red and yellow bell peppers, hearty Yukon Gold potatoes, and sweet carrots that roast to perfection alongside the chicken. Each bite is a harmonious blend of spices and textures, delivering a satisfying and nutritious meal that clocks in at 562 calories per serving.

Whether you're looking for a standout main course for lunch or dinner, this recipe is sure to impress. The combination of spices not only enhances the flavor but also fills your home with an irresistible aroma that will have everyone eagerly awaiting the meal. So, roll up your sleeves and get ready to create a dish that celebrates the rich culinary heritage of Bengal!

Ingredients

  •  chicken thighs bone-in
  • large carrots quartered cut into 3-in. pieces
  •  .6 lb. chicken legs and thighs. this weight usually gives me 4 legs and 4 thighs bone-in
  •  bay leaves dried
  • 2.5 tablespoons ginger fresh grated
  • 2.5 tablespoons garlic minced
  • 2.5 teaspoons ground coriander 
  • 1.5 teaspoons kosher salt 
  •  bell pepper red cut into chunks
  • 1.3 cups yogurt mixed plain with 1 1/2 tsp. flour
  • 2.5 tablespoons vegetable oil 
  •  bell pepper yellow cut into chunks
  • pound yukon gold potatoes peeled cut into chunks
  • tablespoons frangelico 
  • tablespoons frangelico 

Equipment

  • frying pan
  • baking sheet
  • oven
  • ziploc bags
  • spatula

Directions

  1. Heat oil in a small frying pan over medium-high heat.
  2. Add panch phoron and cook, stirring, until seeds begin to pop, about 30 seconds. Reduce heat to medium. All at once, add bay leaves, ginger, and garlic; cook, stirring, until ginger softens, about 3 minutes.
  3. Remove from heat, stir in coriander and salt, and let stand until fragrant, about 30 seconds.
  4. Add yogurt, stir to loosen browned bits, and let marinade cool.
  5. Marinate by putting chicken, bell peppers, and carrots in a 1-gal. resealable plastic bag. Scrape in yogurt mixture, seal, and squish to coat. Chill at least 2 hours or overnight.
  6. Bake chicken: Preheat oven to 475 with a rack set in upper third of oven. Put potatoes on a large rimmed baking sheet and squeeze contents of bag over them.
  7. Mix to coat, then pat ingredients into a single layer.
  8. Bake, turning food with a wide spatula every 15 to 20 minutes and ending with chicken skin side up, until browned, 40 to 45 minutes.

Nutrition Facts

Calories562kcal
Protein25.06%
Fat57.56%
Carbs17.38%

Properties

Glycemic Index
34.6
Glycemic Load
11.06
Inflammation Score
-10
Nutrition Score
28.836956190026%

Flavonoids

Luteolin
0.35mg
Kaempferol
0.68mg
Myricetin
0.11mg
Quercetin
0.89mg

Nutrients percent of daily need

Calories:561.88kcal
28.09%
Fat:35.87g
55.19%
Saturated Fat:9.05g
56.56%
Carbohydrates:24.37g
8.12%
Net Carbohydrates:20.95g
7.62%
Sugar:6.56g
7.29%
Cholesterol:175.3mg
58.43%
Sodium:790.52mg
34.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.14g
70.29%
Vitamin C:80.1mg
97.09%
Vitamin A:4831.68IU
96.63%
Selenium:36.35µg
51.94%
Vitamin B6:1.02mg
51.22%
Vitamin B3:10.07mg
50.34%
Phosphorus:436.4mg
43.64%
Potassium:1017.27mg
29.06%
Vitamin B5:2.57mg
25.71%
Vitamin B2:0.43mg
25.58%
Vitamin B12:1.41µg
23.48%
Zinc:3.41mg
22.75%
Vitamin K:20.16µg
19.2%
Magnesium:74.24mg
18.56%
Vitamin B1:0.26mg
17.36%
Manganese:0.31mg
15.48%
Calcium:150.62mg
15.06%
Fiber:3.42g
13.67%
Iron:2.35mg
13.07%
Copper:0.25mg
12.27%
Folate:43.87µg
10.97%
Vitamin E:1.34mg
8.96%
Vitamin D:0.18µg
1.21%
Source:My Recipes