Chicken · ALWAYS FREE
Orange & fennel roast chicken
Golden chicken thighs roast over fennel and red onion with orange wedges, garlic and rosemary, making a bright, savory pan supper.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Heat the oven to 425°F (220°C). In a large shallow roasting dish, about 33 × 23 cm, toss fennel and onion with 0.494 oz olive oil, 0.0705 oz salt and half the pepper. Spread in a loose layer and roast for 15 minutes while you prepare the chicken.
- Pat the chicken dry without rinsing it. Rub with the remaining olive oil, salt and pepper, the garlic and chopped rosemary. Keep raw-chicken utensils and surfaces separate from ready-to-eat food.
- Stir the partially roasted vegetables. Pour the measured orange juice around them, add the orange wedges and arrange the chicken on top, smooth side up and not overlapping. Scatter over the whole rosemary leaves.
- Roast for 25–35 minutes, until the fennel is tender with browned edges and a food thermometer inserted into the thickest part of every thigh reads at least 165°F (74°C). If the vegetables need longer after the chicken is cooked, transfer the chicken to a clean plate and return the vegetables to the oven for 5 minutes.
- Rest the chicken for 5 minutes. Divide the chicken, vegetables, orange wedges and pan juices into four equal portions. Squeeze the warm orange flesh over each plate if desired; the peel need not be eaten.
Estimated nutrition
Per serving · 1 of 4- Calories
- 344 kcal
- Protein
- 36.1 g
- Total carbohydrate
- 17.7 g
- Total fat
- 14.5 g
- Total sugars
- 9 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
Estimated from listed ingredient amounts and identified food-composition profiles, divided by the stated number of servings. Not laboratory analysis or kitchen testing. The ingredient-sum method uses raw or cooked food profiles matching the ingredient state. Moisture gain/loss does not change the stated serving count. No general cooking/fermentation nutrient-retention factors are applied. Unless a discard/absorption blocker is listed, all measured pan fats and sauces are assumed consumed. Actual amounts left in pans, on utensils or during cooking can reduce intake. Optional additions are excluded when noted. Calories are kcal. Protein, total carbohydrate, total fat and total sugar are grams. Total carbohydrate includes fiber; these are not net carbs. No %DV or FDA-compliance claim. Null means unavailable, never zero. Sodium and fiber are omitted because retention, brands, rinsing and missing source rows make them less reliable here. Includes the specified 60 ml juice; optional squeezed juice from the served orange wedges is excluded, and peel is not counted.
View the ingredient calculations · Source 1 · Source 2Why it’s in this collection
- High Protein: Protein-only lower-bound estimate from raw boneless skinless chicken thigh: 680 g × 19.66 g protein per 100 g ÷ 4 equal portions = 33.422 g, rounded down to 33.4 g per portion. Other ingredients are not counted. Raw ingredient weights match the USDA raw-food entry; all pan juices are divided among the portions. This is an estimate, not a full nutrition panel; food variation and substitutions change it. USDA reference · USDA reference · USDA reference
- Paleo: Every ingredient was screened against the site’s strict Paleo exclusions. No white potatoes, grains, legumes, dairy, added sugar, syrups or unverified sauces are included. The label describes ingredient compatibility, not a health outcome. Supporting reference
- Weight Loss Journey: One of four equal portions includes 190 g measured nonstarchy vegetables (600 g trimmed fennel + 160 g red onion, divided by 4) and 170 g of the raw main protein, yielding an estimated protein-only minimum of 33.4 g. The recipe has no added sugar and is not deep-fried. Vegetable weights are raw, trimmed edible weights before cooking. This is portion-aware meal planning, not a calorie prescription or a promise of weight loss. Supporting reference · Supporting reference · Supporting reference · Supporting reference
- Mediterranean: Boneless skinless chicken thighs with fennel, red onion, oranges, olive oil, garlic, rosemary, salt and black pepper. Selected for the vegetable/legume/olive-oil-centered ingredient pattern, with any seafood, poultry or dairy shown explicitly above.
Required label checks: Use unseasoned chicken thighs and plain olive oil.
Supporting reference - Gluten-Free: Boneless skinless chicken thighs with fennel, red onion, oranges, olive oil, garlic, rosemary, salt and black pepper.
Required label checks: Use unseasoned chicken thighs and plain olive oil. Gluten-Free eligibility is conditional: choose gluten-free-labeled packaged ground pepper; verify all other packaged ingredients and avoid gluten cross-contact during preparation.
Supporting reference - Dairy-Free: Boneless skinless chicken thighs with fennel, red onion, oranges, olive oil, garlic, rosemary, salt and black pepper.
Required label checks: Use unseasoned chicken thighs and plain olive oil.
Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
