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Mediterranean Grilled Chicken Thighs (Lemon Oregano, 37 g Protein)

Mediterranean Grilled Chicken Thighs

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Boneless skinless chicken thighs marinated in lemon, olive oil, garlic, and oregano, then grilled or pan seared until charred at the edges and juicy inside. Six servings that become three different dinners.
Prep Time 10 minutes
Cook Time 12 minutes
Servings: 6 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 300

Ingredients
  

  • 2.5 lb boneless skinless chicken thighs
  • 3 tbsp olive oil
  • 3 tbsp lemon juice
  • 1 tsp lemon zest
  • 4 cloves garlic
  • 2 tsp dried oregano
  • 1 tsp salt
  • 0.5 tsp black pepper
  • 0.5 tsp smoked paprika
  • 2 tbsp chopped fresh parsley
  • 1 lemon

Equipment

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Method
 

  1. Mince the garlic. In a large bowl or zip bag, whisk together the olive oil, lemon juice, lemon zest, garlic, oregano, salt, black pepper, and smoked paprika.
  2. Trim any large pockets of fat from the thighs and add them to the marinade. Turn to coat every piece. Cover and refrigerate at least 30 minutes and up to 8 hours. Longer than that and the lemon makes the texture mealy.
  3. Heat a grill to high for 10 minutes, then scrape the grates and oil them with a paper towel held in tongs. For the stovetop, heat a large cast iron skillet over medium high until a drop of water sizzles.
  4. Lift the thighs out of the marinade and let the excess drip off. Lay them on the grill or in the skillet in a single layer and do not move them for 5 to 6 minutes, until they release easily and show dark grill marks.
  5. Flip and cook 5 to 6 minutes more, until the thickest part reads 165°F on an instant read thermometer. Thighs forgive an extra minute, so err on the side of done.
  6. Halve the extra lemon and set it cut side down on the grill or in the skillet for the last 2 minutes until charred.
  7. Rest the thighs on a platter for 5 minutes. Squeeze the charred lemon over the top, scatter with parsley, and serve.

Nutrition

Calories: 300kcalCarbohydrates: 3.6gProtein: 36.9gFat: 14.9gSaturated Fat: 2.9gCholesterol: 179.5mgSodium: 557.7mgPotassium: 525.5mgFiber: 1gSugar: 0.7gVitamin C: 15.2mgCalcium: 38.7mgIron: 2.1mg

Notes

To freeze raw, place the thighs and marinade in a zip bag and freeze up to 3 months. Thaw overnight in the fridge and cook as directed. Cooked thighs keep 4 days refrigerated. Nutrition is calculated per serving from the listed ingredients and may vary with brands and substitutions.

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