Roast Chicken with Balsamic Grapes and Creamy Polenta
Sweet roasted grapes, garlicky chicken thighs and carrots over silky polenta — a slow Sunday-tasting dinner, ready in forty minutes.
- 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
- Low-GI
- Kid-friendly
- Sheet pan
- One pan
- Date night
- Gluten-free dairy-free
Ingredients
- 700 g boneless skinless chicken thighs
- 300 g red grapes, cut in half
- 400 g carrots, cut into thick batons
- 3 tbsp olive oil
- 3 cloves garlic, crushed
- 2 tsp fresh rosemary, chopped
- 1 tbsp balsamic vinegar
- 1 tsp lemon zest
- 1 tsp salt
- 150 g gluten-free cornmeal (polenta)
- 600 ml boiling water
- 2 tbsp extra virgin olive oil, for the polenta
Method
- Heat the oven to 220°C/425°F and toss carrots with olive oil.
- Whisk garlic, rosemary, balsamic, lemon zest and salt into a marinade.
- Coat the chicken in the marinade, then nestle it over the carrots.
- Set aside the kids' share with a few plain grapes before roasting.Kids’ plate comes out here
- Roast with the grapes scattered around until the chicken is 74°C/165°F inside.30 min timer
- Meanwhile whisk polenta into boiling water; stir thick, then finish with oil.15 min timer
Kids’ plate: Chicken dippers with sweet carrot sticks
On the plate: Plain roast chicken cut into strips, soft carrot sticks and a few halved grapes, the marinade left off
Make it a game: Line the carrot sticks up like a little fence and let the chicken dippers jump over them.
Set it aside at step 4, before the grown-ups’ sauce or spice goes on.
Why it works
- Hashimoto's thyroiditis: No soy or seaweed: rosemary, garlic, lemon zest and balsamic do the seasoning.
- Gluten-free: The polenta is cornmeal, not grains: everything from marinade to pot is gluten-free.
- Anti-inflammatory: Roasted grapes, carrots and olive oil with lean chicken — no refined starch or sugar.
- Kid (4–12): The kids' share keeps to plain chicken, soft carrots and sweet grapes.
- Toddler (1–3): Everything on the plate picks up easily and softens to a gentle chew.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. 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: 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, Low-GI recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Date night recipes, Gluten-free dairy-free recipes.