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Baked Mediterranean Chicken Thighs

Baked Mediterranean Chicken Thighs for a Flavor-Packed Meal

Baked Mediterranean Chicken Thighs are easy to make, packed with flavor, low in fat, and high in protein.
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Prep Time 15 minutes
Cook Time 40 minutes
Resting Time 5 minutes
Total Time 1 hour
Servings: 4 thighs
Course: Chicken
Cuisine: Mediterranean
Calories: 280
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 4 pieces Chicken Thighs Bone-in, skinless
For the Marinade
  • 1 medium Onion Can substitute with shallots
  • 1 medium Ripe Tomato Fresh is best; canned works in a pinch
  • 3 tablespoons Extra Virgin Olive Oil Can substitute with avocado oil
  • 2 tablespoons Lemon Juice Fresh juice preferred
  • 2 teaspoons Fresh Rosemary Dried rosemary can be used as an alternative
  • 4 cloves Garlic Minced; adjust to taste
  • 2 teaspoons Oregano Greek or Italian varieties work
  • 2 teaspoons Smoked Paprika Sweet paprika can be substituted
  • 1 teaspoon Cumin Optional
  • 1 teaspoon Onion Powder Can substitute with fresh onion
  • 1/2 teaspoon White Pepper Black pepper can be used
  • 1 teaspoon Salt Adjust according to taste

Equipment

  • Baking dish
  • Meat Thermometer

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 200°C (400°F). In a baking dish, grate the fresh tomato to create a base, then mix in lemon juice, smoked paprika, oregano, cumin, onion powder, white pepper, olive oil, and minced garlic until thoroughly combined.
  2. Add the skinless chicken thighs to the marinade, ensuring each piece is well coated. Nestle sliced onion between the thighs for added sweetness. Sprinkle salt over the chicken and tuck the fresh rosemary around it.
  3. Place the baking dish in the preheated oven and bake the chicken thighs for 40 minutes until the internal temperature reaches 165°F (74°C) and the skin looks nicely golden.
  4. Once baked, remove the dish from the oven and let the chicken thighs rest for 5 minutes. Drizzle with fresh lemon juice just before serving.

Nutrition

Serving: 1thighCalories: 280kcalCarbohydrates: 5gProtein: 28gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 150mgSodium: 600mgPotassium: 350mgFiber: 1gSugar: 2gVitamin A: 500IUVitamin C: 10mgCalcium: 20mgIron: 2mg

Notes

Avoid overcooking the chicken for juiciness. For richer flavors, marinate the chicken thighs for 1-2 hours before baking.

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