Why this works

• Balanced protein + high-fiber veggies for steadier blood sugar.
• Low glycemic load—no bread, rice, or pasta needed.
• Truly simple: everything cooks together in one casserole dish.

Ingredients (Serves 4–6)

• 6 bone-in, skin-on chicken thighs (remove skin if preferred)
• 2 cups broccoli florets
• 2 cups green beans, trimmed
• 2 carrots, sliced
• 1 small red onion, cut into wedges
• 1 red bell pepper, chopped
• 3 tbsp butter, bacon grease, or coconut oil (no seed oils)
• 2 tsp Kickn Spice (or your preferred seasoning)
• ½ cup water or low-sodium chicken broth
• Salt & pepper to taste (optional)

Directions

1. Preheat oven to 400°F (200°C).
2. Lightly grease a large casserole dish with butter, bacon grease, or coconut oil.
3. Arrange chicken thighs in the dish, skin-side up. Surround with broccoli, green beans, carrots, onion, and bell pepper.
4. Drizzle the remaining butter/grease/oil over everything. Sprinkle evenly with Kickn Spice. Add a light pinch of salt and pepper if desired.
5. Pour ½ cup water or broth into the bottom of the dish to gently steam the veggies and keep the chicken moist.
6. Cover tightly with foil and bake 35 minutes. Remove foil and bake an additional 15 minutes, or until chicken reaches an internal temp of 165°F and the top is lightly golden.
7. Rest 5 minutes. Serve chicken with the roasted veggies—this is the full meal.

Notes

• You can vary the amounts of each vegetable based on preference (more green beans, less onion, etc.).
• For crispier skin: after removing the foil, switch to broil for 1–2 minutes—watch closely.
• Estimated time: about 55 minutes total including prep.