Weeknight Dinner Ideas / Easy to Prepare
I’m excited to share one of my all-time favorite recipes: Healthy Mediterranean Chicken in a Tangy Lemon, Oil, and Herb Marinade. This dish is not only bursting with flavor but also embraces the healthy, vibrant essence of Mediterranean cuisine. Whether you’re a seasoned grill master or just starting out, this recipe is sure to impress with its simplicity and deliciousness.
Before we get to the nitty-gritty, let me tell you why I’m obsessed with this recipe. First, it’s incredibly flavorful. The marinade, which we’ll get to in a moment, is a perfect blend of tangy and savory and uses a few classic Mediterranean herbs and spices to create culinary magic. Second, it’s super versatile. You can serve these chicken thighs with a wide range of sides—from a classic Greek salad to grilled vegetables to a Mediterranean pasta salad.
Table of contents:
Best Chicken to Use for This Recipe
I prefer to use skinless and boneless chicken thighs or this recipe: Skinless as it is healthier, and boneless for convenience and ease of cooking. Chicken thighs are great for grilling or frying as they release lots of juices while cooking and offer a rich and delicious flavor.
Boneless chicken thighs are also great as more of the meat makes contact with the marinade and they cook more evenly as there is no bone to contend with.
Boneless thighs are super easy to carve and eat once they’re done!
Bone-in chicken thighs are also a good option, however, make sure you allow enough cooking time to ensure the meat near the bone cooks properly.
Chicken breast meat is ok, but personally, I find it tends to dry out too much on the grill. If you prefer the flavor of chicken breast meat, I suggest making a few deep incisions into the meat on the underside to allow the marinade to soak in and the meat to cook through faster. Also, remember to adjust the cooking time as chicken breast meat is typically thicker and will require more time to cook through.
How to Make Mediterranean Chicken
Ingredients:
- 6 Chicken thighs (skinless and boneless)
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 3 cloves of garlic, minced
- Handful of fresh parsley, chopped
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1/2 teaspoon ground cumin
- 1 teaspoon salt
- 1/2 teaspoon Black pepper
Equipment
- Grill or large skillet
- Cooking tongs
- Large bowl or sealable bag (for marinating)
- Whisk or fork
Instructions
Marinade Preparation:
- Mix Ingredients: In a bowl, combine olive oil, lemon juice, minced garlic, oregano, paprika, cumin, salt, and black pepper. Whisk ingredients until well blended. This combination brings out the classic Mediterranean flavors that are both tangy and aromatic.
- Marinate Chicken: Place the chicken thighs in a large resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring each piece is evenly coated. Seal the bag or cover the dish.
- Refrigerate: Marinate the chicken in the refrigerator for at least 2 hours, though marinating overnight will enhance the flavors even more.
Grilling the Chicken:
- Preheat Grill or skillet: Heat your grill or skillet to a medium-high setting. Ensure it’s hot enough to sear the chicken but not so hot that it burns the marinade.
- Prepare for Cooking: Remove the chicken thighs from the marinade, shaking off any excess. Discard the leftover marinade as it contains raw chicken juices.
- Grill or Cook the Chicken: Place the chicken thighs on the grill or in a large skillet. Cook for about 6-7 minutes on each side, or until the chicken is golden brown and cooked through. The internal temperature of the chicken should reach 165°F (74°C).
- Rest and Serve: Let the chicken rest for a few minutes after grilling. This helps the juices redistribute throughout the meat, making it even more succulent. Serve the grilled chicken thighs garnished with fresh parsley.
Cooking tips:
- Turn your chicken thighs every 2-3 minutes to help aid even browning.
- Marinate the chicken for at least 2 hours, and ideally overnight for best results.
Health Benefits of This Mediterranean Chicken Recipe
Mediterranean chicken is a nutritious and healthy meal choice that is easy to prepare and aligns with a busy lifestyle. This dish is versatile enough to serve at a casual family dinner or as part of a sophisticated meal or dinner party for guests. The rich Mediterranean flavors are sure to make this recipe a favorite.
Here are some of the health highlights of the ingredients in this recipe:
- Rich in Proteins and Nutrients: Chicken thighs are a fantastic source of lean protein, essential for muscle repair and growth. They also contain vital nutrients like iron, zinc, and B vitamins.
- Heart-Healthy Fats: The olive oil used in the marinade is rich in monounsaturated fats, which are known to reduce levels of bad cholesterol and increase cardiovascular health.
- Antioxidants and Herbs: The herbs and spices not only add exceptional flavor but are also packed with antioxidants and anti-inflammatory properties, which can help reduce the risk of chronic diseases.
So, fire up that grill, and let’s get cooking. And if you try this recipe, let me know how it goes—I’d love to hear all about your grilling adventures. Happy grilling!
Should Mediterranean Chicken be Grilled or Pan-fried?
Totally up to you! If it’s BBQ season, why not grill the chicken thighs to perfection, or alternatively, use a large skillet to pan-fry the chicken breasts indoors any time of year!
No matter which cooking method you choose, be sure to turn your chicken thighs every 2-3 minutes to ensure they brown on all sides. To check the chicken is cooked through, use a meat thermometer and ensure the internal temperature has reached 165°F (74°C).
FAQS
How long should I marinate the chicken?
How long you marinade your chicken really does make a huge difference. The chicken needs at least 2 hours to allow the flavors to meld and for the chicken to absorb the marinade. For best results, marinate your chicken for at least 8 hours (overnight is ideal).
Can this recipe be prepared and frozen?
Absolutely! Use freezer-safe bags or containers and prepare the marinade and add the chicken. Freeze and thaw when ready to be cooked. This is a great tip for quick and easy meal-prep!
How long to cook chicken breasts or bone-in chicken thighs?
Chicken breasts 1 inch thick should take around 6-7 minutes per side on medium-high heat. Thicker breasts will take longer.
Bone-in chicken thighs will take slightly longer. Use a meat thermometer and ensure the internal temperature has reached 165°F (74°C).
Nutrition Facts
| Servings: 4 | |
| Amount per serving | |
| Calories | 269 |
| % Daily Value* | |
| Total Fat 17.8g | 23% |
| Saturated Fat 1g | 5% |
| Cholesterol 0mg | 0% |
| Sodium 48mg | 2% |
| Total Carbohydrate 2.9g | 1% |
| Dietary Fiber 1g | 4% |
| Total Sugars 0.9g | |
| Protein 29.3g | |
| Vitamin D 0mcg | 0% |
| Calcium 33mg | 3% |
| Iron 1mg | 8% |
| Potassium 122mg | 3% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
Healthy Mediterranean Chicken in a Tangy Lemon, Oil, and Herb Marinade
Equipment
- Grill or large skillet
- Cooking tongs
- Large bowl or sealable bag (for marinating)
- Whisk or fork
Ingredients
- 6 Chicken thighs skinless and boneless
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 3 cloves of garlic minced
- Handful of fresh parsley chopped
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1/2 teaspoon ground cumin
- 1 teaspoon salt
- 1/2 teaspoon Black pepper
Instructions
Marinade Preparation:
- Mix Ingredients: In a bowl, combine olive oil, lemon juice, minced garlic, oregano, paprika, cumin, salt, and black pepper. Whisk ingredients until well blended. This combination brings out the classic Mediterranean flavors that are both tangy and aromatic.1/4 cup olive oil, 2 tablespoons lemon juice, 3 cloves of garlic, Handful of fresh parsley, 1 teaspoon dried oregano, 1 teaspoon paprika, 1/2 teaspoon ground cumin, 1 teaspoon salt, 1/2 teaspoon Black pepper
- Marinate Chicken: Place the chicken thighs in a large resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring each piece is evenly coated. Seal the bag or cover the dish.6 Chicken thighs
- Refrigerate: Marinate the chicken in the refrigerator for at least 2 hours, though marinating overnight will enhance the flavors even more.
Grilling the Chicken:
- Preheat Grill or skillet: Heat your grill or skillet to a medium-high setting. Ensure it’s hot enough to sear the chicken but not so hot that it burns the marinade.
- Prepare for Cooking: Remove the chicken thighs from the marinade, shaking off any excess. Discard the leftover marinade as it contains raw chicken juices.
- Grill or Cook the Chicken: Place the chicken thighs on the grill or in a large skillet. Cook for about 6-7 minutes on each side, or until the chicken is golden brown and cooked through. The internal temperature of the chicken should reach 165°F (74°C).
- Rest and Serve: Let the chicken rest for a few minutes after grilling. This helps the juices redistribute throughout the meat, making it even more succulent. Serve the grilled chicken thighs garnished with fresh parsley.
Video
Notes
Cooking tips:
- Turn your chicken thighs every 2-3 minutes to help aid even browning.
- Marinate the chicken for at least 2 hours, and ideally overnight for best results.
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