Healthy Chicken Dinner

40 mins
Serves 1
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Directions

  1. 1Preheat the oven to 425F.
  2. 2Preheat the oven to 425F.
  3. 3Preheat the oven to 425F.
  4. 4Thinly slice one red onion and place the slices at the base of an oven-safe dish.
  5. 5Thinly slice one red onion and place the slices at the base of an oven-safe dish.
  6. 6Thinly slice one red onion and place the slices at the base of an oven-safe dish.
  7. 7Grab four skin-on bone-in chicken thighs, dab them dry with a paper towel, and add them on top of the sliced onions in the oven-safe dish. Let the chicken come up to room temperature while you work on the sauce.
  8. 8Grab four skin-on bone-in chicken thighs, dab them dry with a paper towel, and add them on top of the sliced onions in the oven-safe dish. Let the chicken come up to room temperature while you work on the sauce.
  9. 9Grab four skin-on bone-in chicken thighs, dab them dry with a paper towel, and add them on top of the sliced onions in the oven-safe dish. Let the chicken come up to room temperature while you work on the sauce.
  10. 10For the sauce paste, grab a medium mixing bowl and add the juice of one large lemon, two tablespoons of tomato paste, two tablespoons of olive oil, a couple of generous pinches of salt, pepper, one tablespoon of sweet paprika, one tablespoon of garlic powder, half a tablespoon of oregano, and one tablespoon of sumac. Mix really well.
  11. 11For the sauce paste, grab a medium mixing bowl and add the juice of one large lemon, two tablespoons of tomato paste, two tablespoons of olive oil, a couple of generous pinches of salt, pepper, one tablespoon of sweet paprika, one tablespoon of garlic powder, half a tablespoon of oregano, and one tablespoon of sumac. Mix really well.
  12. 12For the sauce paste, grab a medium mixing bowl and add the juice of one large lemon, two tablespoons of tomato paste, two tablespoons of olive oil, a couple of generous pinches of salt, pepper, one tablespoon of sweet paprika, one tablespoon of garlic powder, half a tablespoon of oregano, and one tablespoon of sumac. Mix really well.
  13. 13Brush the sauce paste all over the chicken, covering all sides, and reserve some for later.
  14. 14Brush the sauce paste all over the chicken, covering all sides, and reserve some for later.
  15. 15Brush the sauce paste all over the chicken, covering all sides, and reserve some for later.
  16. 16Put the chicken in the oven for an initial 35-minute visit at 425F.
  17. 17Put the chicken in the oven for an initial 35-minute visit at 425F.
  18. 18Put the chicken in the oven for an initial 35-minute visit at 425F.
  19. 19At 35 minutes, remove the chicken, brush with the remaining sauce paste, and put it back in the oven for another 5 minutes.
  20. 20At 35 minutes, remove the chicken, brush with the remaining sauce paste, and put it back in the oven for another 5 minutes.
  21. 21At 35 minutes, remove the chicken, brush with the remaining sauce paste, and put it back in the oven for another 5 minutes.
  22. 22Make the cucumber avocado salad by finely dicing two Persian cucumbers, cubing one small avocado, finely dicing a quarter of a small red onion (about three tablespoons of onion), two tablespoons of fresh cilantro, half a teaspoon of dried oregano, one tablespoon of olive oil, salt, and pepper. Give it a mix, taste, and adjust.
  23. 23Make the cucumber avocado salad by finely dicing two Persian cucumbers, cubing one small avocado, finely dicing a quarter of a small red onion (about three tablespoons of onion), two tablespoons of fresh cilantro, half a teaspoon of dried oregano, one tablespoon of olive oil, salt, and pepper. Give it a mix, taste, and adjust.
  24. 24Make the cucumber avocado salad by finely dicing two Persian cucumbers, cubing one small avocado, finely dicing a quarter of a small red onion (about three tablespoons of onion), two tablespoons of fresh cilantro, half a teaspoon of dried oregano, one tablespoon of olive oil, salt, and pepper. Give it a mix, taste, and adjust.
  25. 25Remove the chicken from the oven, plate it up with the salad, and serve, topping with some sumac or chile lime seasoning.
  26. 26Remove the chicken from the oven, plate it up with the salad, and serve, topping with some sumac or chile lime seasoning.
  27. 27Remove the chicken from the oven, plate it up with the salad, and serve, topping with some sumac or chile lime seasoning.

Ingredients

  • 1 red onion
  • 1 red onion
  • 1 red onion
  • 4 chicken thighs
  • 4 chicken thighs
  • 4 chicken thighs
  • 1 large lemon
  • 1 large lemon
  • 1 large lemon
  • 2 tbsp tomato paste
  • 2 tbsp tomato paste
  • 2 tbsp tomato paste
  • 2 tbsp olive oil
  • 2 tbsp olive oil
  • 2 tbsp olive oil
  • salt
  • salt
  • salt
  • pepper
  • pepper
  • pepper
  • 1 tbsp sweet paprika
  • 1 tbsp sweet paprika
  • 1 tbsp sweet paprika
  • 1 tbsp garlic powder
  • 1 tbsp garlic powder
  • 1 tbsp garlic powder
  • 0.5 tbsp oregano
  • 0.5 tbsp oregano
  • 0.5 tbsp oregano
  • 1 tbsp sumac
  • 1 tbsp sumac
  • 1 tbsp sumac
  • 2 persian cucumbers
  • 2 persian cucumbers
  • 2 persian cucumbers
  • 1 small avocado
  • 1 small avocado
  • 1 small avocado
  • 0.25 small red onion
  • 0.25 small red onion
  • 0.25 small red onion
  • 2 tbsp fresh cilantro
  • 2 tbsp fresh cilantro
  • 2 tbsp fresh cilantro
  • 0.5 tsp dried oregano
  • 0.5 tsp dried oregano
  • 0.5 tsp dried oregano

Equipment

oven-safe dishmixing bowl

Tips

  • Let chicken come up to room temp while you work the sauce.
  • Serve with your preferred base, such as rice, quinoa, or low-carb options.
  • Add sumac or chile lime seasoning on top when serving.
  • You can add lemon juice to the cucumber avocado salad, but it was left out in this recipe as the chicken was lemony enough.
  • The full recipe is available in the caption by @shredhappens.
  • It can be served with regular rice, quinoa, or Kaizen rice for a low-carb option, with just 6 net carbs per serving!