Baked Mediterranean Chicken Thighs | 5 Mins Prep - One-Pan Recipe
Baked Mediterranean chicken thighs is a quick and easy one-pan dinner recipe that uses delicious flavors from Mediterranean cuisine to create a healthy dinner option. This easy chicken thigh recipe is high in protein and can be whipped up in around 50 minutes with just 5 minutes of prep.
Equipment
- Cutting board
- Sharp knife
- Baking tray or 12x8 inches (30x20 cm) ceramic baking dish with deep sides (around 2 inches/5 cm)
- Garlic crusher
- Box Grater
- Cooking tongs
- Oven
Ingredients
- 6 skinless chicken thighs bone-in, excess fat removed
- 2 white onions thinly sliced
- 3 ripe tomatoes
- Handful of cherry tomatoes
- 2-3 tablespoons of extra virgin olive oil
- 2 lemons
- 5-6 garlic cloves minced
- 1 teaspoon of oregano
- 1 teaspoon of sweet paprika
- 1 teaspoon of cumin
- 1 teaspoon of garlic powder
- ½ teaspoon of white pepper
- Salt to taste
- Handful Fresh parsley Chopped
Instructions
- Preheat oven to 200°C / 400°F
- Lay a bed of sliced onion in the bottom of the baking dish. Save around half of the onion for use later.2 white onions
- Finely slice the garlic and add it to the dish. Add the chicken thighs on top of the onion and garlic.5-6 garlic cloves, 6 skinless chicken thighs
- Cut a tomato into wedges and place around the chicken thighs. Sprinkle the cherry tomatoes around the other ingredients. Slice and add the remaining onion.3 ripe tomatoes, Handful of cherry tomatoes
- Grate 2 of the tomatoes and add it to the baking dish. Cut one lemon into half rounds about 1/8th inch thick (0.5cm) and place them around the other ingredients.2 lemons
- Finely chop the fresh parsley and add it on top.Handful Fresh parsley
- Sprinkle around half of the herbs and seasoning, give everything a mix, then sprinkle the remaining seasoning, herbs, and spices.1 teaspoon of oregano, 1 teaspoon of sweet paprika, 1 teaspoon of cumin, 1 teaspoon of garlic powder, ½ teaspoon of white pepper, Salt
- Drizzle with olive oil and bake for 40-50 minutes on the middle shelf of the oven.2-3 tablespoons of extra virgin olive oil
- Serve with a squeeze of fresh lemon and some chopped parsley.
Video
Notes
Cooking Tips:
- Skin on chicken thighs also works great for this recipe. If you want to get extra crispy skin, put chicken thighs under the broiler or grill for the last 5 minutes of cooking.
- Boneless chicken thighs also work well for this recipe. Boneless chicken thighs cook faster than bone-in thighs, so reduce the cooking time by around 10 minutes.
Nutrition Facts
| Servings: 4 | |
| Amount per serving | |
| Calories | 433 |
| % Daily Value* | |
| Total Fat 20.8g | 27% |
| Saturated Fat 4.4g | 22% |
| Cholesterol 130mg | 43% |
| Sodium 189mg | 8% |
| Total Carbohydrate 18g | 7% |
| Dietary Fiber 4.4g | 16% |
| Total Sugars 7.4g | |
| Protein 45.1g | |
| Vitamin D 0mcg | 0% |
| Calcium 85mg | 7% |
| Iron 3mg | 19% |
| Potassium 782mg | 17% |
| *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. | |