Rosemary Chicken Strips with Roasted Carrots and Zucchini
Herby chicken strips roast alongside sweet carrots and tender zucchini for an easy, hands-on dinner. A little lemon zest brightens every bite.
- AIP
- Celiac
- Hashimoto's
- PCOS
- Anti-inflammatory
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- Diabetes
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Keto
- Low-GI
- Paleo
- Kid-friendly
- Sheet pan
- Gluten-free dairy-free
Ingredients
- 680 g boneless skinless chicken thighs, cut into narrow strips
- 3 carrots, peeled and cut into thin batons
- 2 zucchini, cut into batons
- 2 tbsp olive oil
- 1 tbsp fresh rosemary, finely chopped
- 1 tsp fresh thyme leaves
- 2 cloves garlic, finely grated
- 1 tsp lemon zest, finely grated
- 2 tbsp water
Method
- Heat the oven; arrange chicken and vegetables on a lined tray.
- Set aside the kids' share, then coat everything with herbs, garlic, zest, and oil.Kids’ plate comes out here
- Roast until chicken reaches 165°F and vegetables are tender.25 min timer
- Rest briefly, then serve the chicken strips with roasted vegetables.3 min timer
Kids’ plate: Dino Chicken Strips
On the plate: Plain chicken strips with soft roasted carrot and zucchini batons, set aside before the herbs and lemon zest.
Make it a game: Make a little dinosaur trail with the chicken strips and vegetable batons. Choose which piece the dinosaur visits next.
Set it aside at step 2, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): Chicken, olive oil, herbs, garlic, carrots and zucchini; no grains, soy, coconut or nightshades.
- Hashimoto's thyroiditis: No gluten-containing grains, soy, seaweed or kelp; the seasoning is fresh herbs and garlic.
- Pregnant: Chicken is cooked to 165°F; no unpasteurised ingredients or alcohol.
- Toddler (1–3): Soft roasted carrot and zucchini with chicken cut into small, thin pieces.
- Kid (4–12): Mild chicken strips and tender roasted vegetables make familiar finger food.
AIP check: watch for nightshade spices (paprika, chili, cayenne), seed spices (cumin, coriander seed), seed oils and hidden sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Keto recipes, Low-GI recipes, Paleo recipes, Kid-friendly recipes, Sheet pan recipes, Gluten-free dairy-free recipes.