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Chicken and Parsnip "Chips" with Spicy Vinegar

Peer reviewed by UK recipe editorsAuthored by UK recipe editorsOriginally published 17 Jan 2026

Meets Patient’s editorial guidelines

This diabetes-friendly chicken and parsnip chips recipe offers a nutritious twist on a classic comfort meal. By swapping traditional potatoes for roasted parsnips, you add a natural sweetness and extra fibre to the dish. The parsnips are roasted until golden and caramelised, providing a satisfying texture that pairs perfectly with the succulent, pan-seared chicken breasts. It is a heart-healthy option that focuses on lean protein and complex carbohydrates, ensuring a balanced plate without compromising on taste.

The dish is finished with a punchy, spicy vinegar reduction that cuts through the richness of the chicken skin and enhances the earthy notes of the root vegetables. This simple sauce uses dried red-pepper flakes to provide a gentle heat, making it a sophisticated choice for a midweek dinner. Serve this vibrant meal with a side of steamed seasonal greens or a crisp garden salad for a complete, wholesome dinner that is both light and filling.

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Ingredients for Chicken and Parsnip "Chips" with Spicy Vinegar

  • 675g parsnips

  • 45ml olive oil, divided

  • 4 chicken breast halves with skin and bone (1.6kg)

  • 120ml distilled white vinegar

  • 1/4 teaspoons dried hot red-pepper flakes

How to make Chicken and Parsnip "Chips" with Spicy Vinegar

Preheat oven to 232°C with rack in middle.

Peel parsnips and quarter lengthwise. (If large, cut lengthwise into eighths and cut out cores.) Toss with 1 tablespoon oil in a large shallow baking pan and sprinkle with 1/2 teaspoons salt and 1/4 teaspoons pepper. Roast, stirring occasionally, while preparing chicken (about 5 minutes).

Pat chicken dry, then sprinkle with 1 1/2 teaspoons salt and 1/2 teaspoons pepper. Heat 1 tablespoon oil in a 12-inch heavy skillet over high heat until it shimmers, then brown skin side of chicken, about 3 minutes.

Transfer chicken, skin side up, to pan with parsnips, reserving skillet, and roast until chicken is cooked through and parsnips are tender and caramelized, about 20 minutes.

While chicken roasts, reheat fat in skillet with remaining tablespoon oil, then add vinegar and red-pepper flakes and boil, stirring, 30 seconds. Pour into a cup and keep warm, covered.

Serve chicken and chips drizzled with spicy vinegar.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

Article history

The information on this page is peer reviewed by qualified clinicians.

  • 17 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
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