Baked Mediterranean Chicken Thighs (Easy One-pot, Low Fat)
Baked Mediterranean chicken thighs are a quick and easy one-pot dinner recipe that uses delicious flavors from Mediterranean cuisine to create a healthy dinner option. This easy chicken thigh recipe is low in fat, high in protein, and can be whipped up in around 45 minutes.
Equipment
- 1 baking tray or casserole dish with deep sides (around 2-inches/5 cm)
- Oven
Ingredients
- 8 chicken thighs bone-in, skin and excess fat removed
- 1 onion thinly sliced
- 1 ripe tomato skin removed and grated
- 2-3 tablespoons of extra virgin olive oil
- 1 lemon juice
- 2 sprigs of fresh rosemary optional
- 5 garlic cloves minced
- 1 teaspoon of oregano
- 1 teaspoon of smoked paprika
- 1 teaspoon of cumin
- 1 teaspoon of onion powder
- ½ teaspoon of white pepper
- Salt to taste
Instructions
Step 1 - Make marinade
- Preheat oven to 200°C / 400°F
- Grate the 1 ripe tomato directly into the baking dish, and add nearly all the juice of 1 lemon, 1 teaspoon of smoked paprika, 1 teaspoon of oregano, 1 teaspoon of cumin, 1 onion 1 teaspoon of onion powder, and ½ teaspoon of white pepper. Mix well, add the 2-3 tablespoons of extra virgin olive oil and 5 garlic cloves, and mix until the marinade has an even consistency.1 ripe tomato, 2-3 tablespoons of extra virgin olive oil, 1 lemon, 5 garlic cloves, 1 teaspoon of oregano, 1 teaspoon of smoked paprika, 1 teaspoon of cumin, 1 teaspoon of onion powder, ½ teaspoon of white pepper
Step 2 - Add chicken and bake
- Add skinless 8 chicken thighs to the marinade. Add sliced onion between chicken pieces. Season with Salt to taste and sprinkle a few sprigs of fresh 2 sprigs of fresh rosemary on top.8 chicken thighs, 1 onion, 2 sprigs of fresh rosemary, Salt
- Bake for 40 minutes.
Step 3 - Serve
- Allow to cool for 5 minutes before serving. Serve with a final squeeze of fresh lemon and some chopped parsley or coriander.1 lemon
