One Pan Tahini chicken with Brussels sprouts and potatoes

This lightweight One Pan Tahini Chicken with Brussels sprouts and potatoes is full of Middle Eastern flavors and a creamy lemon tahini sauce – and it is also dairy-free, soy-free, gluten-free and the whole 30th complaint!

a cast iron pan filled with chicken, Brussels sprouts and potatoes with a creamy tahini sauce This post may contain affiliate links. As an Amazon associate, I earn a fee from qualifying purchases.

It's time for recipe number two of our Quarantahini week – and this time we're tasty.

A pot of meals is the best. Fewer dishes. Generally fairly easy to cook. Often, perfectly prepared meals for the pre-meal.

This one pan tahini chicken checks all these boxes.

As the name suggests, this is completely made in a pot – or a cast iron pan, if you have one available.

While taking things in and out of cast iron buckets, we only use one. Just a bowl to wash! Music to my ears.

This takes a little more time than some of my other quick dinner dinners because we will swear the chicken to get crispy chicken skin. It doesn't add that much time and it goes off.

A big resounding yes to meal preparation. This can be made days ahead of time and reheated before eating.

Everything cooked in a delicious tahini and lemon sauce.

So grab your jar of tahini, and let's get started!

a serving spoon that holds up charred Brussels sprouts in a tahini sauce

Cooking in cast iron

This one pan tahini chicken uses my favorite method of cooking chicken thighs: a cast iron pan.

(No cast iron? No problem. You can also make this in a saute pan or deep fry!)

I love cast iron because it gets the skin so, so brittle – without frying in a lot of oil.

What makes chicken skins crispy? What causes the beautiful dark golden tint and the delicious taste? It's time for my favorite topic … kitchen chemistry!

kitchen Chemistry

When chicken is exposed to high heat, any residual surface moisture evaporates and cracks the skin. As water evaporates, the skin begins to turn golden brown and brittle as it undergoes the Maillard reaction. The Maillard reaction is a series of chemical reactions that result from heat exposure affecting proteins and sugars in foods.

In other words, when we apply lots of heat (from the cast iron pan) to a dry chicken skin surface, the naturally occurring proteins and sugars in the chicken skin undergo several chemical reactions, resulting in all the complex flavors we love.

(Funny fact: potatoes and Brussels sprouts in one pan tahini chicken also undergo the Maillard reaction Рthat's why we saut̩ the potatoes separately in the pan and leave the Brussels sprouts cut side down as we roast.)

three pictures showing a cast iron pans with seared chicken, with a layer of potatoes and Brussels sprouts, and with the chicken on top of the vegetables

Light Tahini sauce

While the crispy chicken is delicious, the tahini sauce is truly the star of this show.

Everything is heard separately in the pan without the first sauce. (Because we need dry heat for the Maillard reaction!).

Then we bake everything in the oven to start cooking it through and finish roasting the potatoes and cooking the Brussels sprouts.

Then we heat up for the last 10-15 minutes and pour our tahini sauce in.

The sauce is simple: just good quality tahini (Soom Foods is my favorite!), Chicken broth and lemon juice, whipped together.

Due to the high heat, the sauce will start to bubble and reduce, resulting in a thick, creamy, delicious coating on the chicken, potatoes and vegetables.

But because there is no actual cream – just tahini – this remains dairy-free, soy-free, nut-free, whole30-compliant and of course gluten-free.

Tahini sauce is poured into a cast iron skillet full of chicken, potatoes and Brussels sprouts

Chicken Substitutions

Even if you don't like crispy chicken skin, I still recommend that you buy chicken thighs with bones in the skin. Peel off the skin before eating it if needed, but skin-bearing meats have much more flavor.

However, I also know that during a quarantine (you know it's Quarantahini week after all!) You have to work on what you have on hand.

So if you only have boneless, skinless chicken thighs, reduce the cooking time by 10 minutes.

To swap chicken breasts, I recommend using bones on the skin that are on the skin, as the bone and skin help protect the meat from drying out.

Boneless, skinless chicken breast should also have the cooking time reduced by approx. 10 minutes until a thermometer is recorded as 165ºF.

To help prevent boneless, skinless chicken breast from drying out, I always recommend salting first, then drying well before searing.

cast iron a pan tahini chicken with crispy, golden chicken seasoned with za & # 39; atar

Tips and tricks for the best Pan Tahini chicken

  1. Use good quality tahini for the sauce; it should be smooth and creamy, not dry and crumbly. Soom Foods makes my favorite tahini of all time.
  2. For crispy chicken skin, be sure to dry the outside of the chicken first. Blot each piece with a paper towel before adding to the cast iron pan.
  3. Preheat the pan (cast iron or other) before adding the chicken. Quick, high heat helps evaporate all the remaining moisture.
  4. Once the chicken is in the frying pan, leave it in place for 5 minutes. Do not push the chicken around or lift it to see if it is done. the skin clings to the forehead and tear.
  5. Arrange the Brussels sprouts cut into the pan. When the pan is heated in the oven, the bottom of the Brussels sprouts will brown and crisp.
  6. Don't like za'atar? Can't find it? Sprinkle with dried thyme, oregano, sumac and sesame seeds – or use your favorite poultry style spice mix.

More Tahini recipes

  • Grilled Tahini Chicken
  • Flourless chocolate Tahini cake
  • Brownies with salted Tahini butter cream
  • Chocolate Chip Tahini Brownies

One Pan Tahini chicken with Brussels sprouts and potatoes

One Pan Tahini chicken with Brussels sprouts and potatoes

Yield: Serves 4 Preparation time: 20 minutes Preparation time: 25 minutes Total time: 45 minutes

This lightweight One Pan Tahini Chicken with Brussels sprouts and potatoes is full of Middle Eastern flavors and a creamy lemon tahini sauce – and it is also dairy-free, soy-free, gluten-free and the whole 30th complaint!

ingredients

For the sauce:

  • 1/2 cup chicken broth
  • 1/3 cup tahini
  • juice from 2 lemons (~ 4 tbsp)

For the chicken and vegetables:

  • 4 large thighs with skin and skin (2.25-2.5 pounds)
  • 1 tablespoon za & # 39; atar spices
  • 2 tablespoons olive oil
  • 12 ounces small potatoes, cut into halves or quarters
  • 1 red pepper, cut into 1-inch pieces
  • 2 garlic cloves, chopped
  • 2 cups (~ 1/2 pound) of Brussels sprouts, trimmed and halved
  • chopped parsley and oregano for garnish

Instructions

  1. Whisk together chicken broth, tahini and lemon juice until well combined and the mixture is smooth. Set aside
  2. Preheat the oven to 425 ° F and preheat a cast iron pan on medium-high heat.
  3. Season the chicken thighs with salt and pepper, and cover with za & # 39; atar on both sides. Add 2 tablespoons of oilve oil to the hot pan and cook the chicken with the skin side down for 5 minutes until the skin is crispy and slightly golden in color. Turn and cook on the underside for another 3 minutes. Remove them to a plate.
  4. Add the cut potatoes to the skillet and cook for 5 minutes until the skin begins to wrinkle and dark spots. Add red pepper and garlic fat, and saute it for an extra minute. Remove the frying pan from the heat and add the Brussels sprouts, cut side down against the surface of the pan, arranged around the potatoes. Place the chicken thighs back in the skillet on top of the vegetables, with the skin facing up.
  5. Bake for 15 minutes until the Brussels sprouts start to darken slightly in color. Pour the tahini sauce around the vegetables and chicken. The vegetables will mostly be submerged in the sauce; it looks like too much sauce is poured into the pan.
  6. Increase the oven temperature to 500 ° F and cook for another 10-15 minutes until the tahini sauce is bubbly and thick, the chicken skin is a dark golden color, and a moment-read thermometer inserted into the chicken registers 165 ° F.
  7. Garnish the pan with chopped parsley and oregano and additional lemon wedges if desired.

notes

  1. Use good quality tahini, like Soom Foods, for the sauce. It should be smooth and creamy, not dry and crumbly.
  2. For crispy chicken skin, pat each piece of chicken with a paper towel before seasoning; chicken should be as dry as possible.
  3. Za & # 39; atar can be replaced with a mixture of dried thyme, oregano, sumac and sesame seeds, or use your favorite poultry style spice mix.
Nutritional information:

Yield: 4 servings: 1 chicken thigh and 1/4 of vegetables and potatoes Amount per serving: Calories: 531Total fat: 33.9 g Carbohydrates: 27.8 g Protein: 31.9 g One Pan Tahini Chicken with Brussels sprouts and potatoes: A light recipe with one pan of chicken thighs and vegetables cut to crispy perfection and baked in a lemon tahini sauce. Dairy-free, gluten-free and up to 30 compatible! #bunsenburnerbakery #chicken #tahini #glutenfri # wholehed30

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