Marinated chicken thighs

Marinated chicken thighs

This recipe for marinated chicken thighs, besides being very tasty, leaves the chicken juicy! Despite being grilled in the oven.
The marination process, in addition to being very healthy, enhances the flavor of food and also leaves it with a smoother texture. Because the vinegar and lemon juice added to the marinade creates an acidic environment that breaks down the protein in the meat, making it more tender and easier to digest.

Herbs & spices

Why is marinating chicken healthy?
​Marinating chicken or any other type of meat, especially when preparing it for grilling, helps protect the meat from the formation of carcinogenic compounds called heterocyclic amines, which can form when meat is grilled at high temperatures.
Furthermore, the addition of lemon juice, vinegar, and aromatic herbs adds benefits from the point of view of antioxidants, as well as extra vitamins and minerals.
For example, lemon juice is rich in vitamin C, vinegar helps with the digestive process, olive oil contributes healthy fats and antioxidants, honey adds anti-inflammatory properties, and its sweet flavor breaks up the acidity of the marinade a little, spices and aromatic herbs contain substances called phytochemicals that perform antioxidant, anti-inflammatory and anti-cancer functions.
Next time you have a barbecue at home, remember to marinade the chicken or meat first! Everyone will notice the difference in terms of flavor, texture and your health will thank you!
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I hope you enjoy this recipe of marinated chicken thighs!

Ingredients

• 1 kg chicken thighs (skinless)
• 2 red peppers, cut into squares
• 1 large red onion, cut into quarters
• 4 garlic cloves, chopped
• 50 mL soya sauce
• 50 mL white vinegar
• 1 tbsp olive oil
• fresh juice of 1 lemon
• 1 tbsp honey
• 1 tsp ginger powder
• salt / black pepper (optional)

Method
1. Put the chicken, peppers, pepper and garlic in a bowl and season with soya sauce, vinegar, olive oil, lemon juice, honey, ginger. Mix it well, and let it sit in the fridge for a couple of hours.
2. Preheat the oven, and put the chicken, peppers and onion in the rack of the oven, and with the brush add some of the seasoning liquid on top.
3. Grill the chicken in the oven for 20 to 30 minutes at 180C.
Reserve the sauce of the marination in a sauce pan, bring it to boil, and add to the grilled chicken.
4. Serve with any carbs of your choice and some salad!

Bon Appetite!

Nutritional information
Per portion (295 g)
255 Kcal | 4 g Fat | 11 g Carbs | 4 g Protein | 1 g Fiber

Marinated chicken thighs recipe card

If you try this recipe, let me know what you think!
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For more recipes, check out my blog. You might like this recipe Chicken with vine tomatoes and peppers wrap.

Author

I’m Joana, a Registered Dietitian in the UK. I’ve been helping busy adults lose weight by helping them to identify the small changes in their lifestyle that will bring results. Book a free call with me to learn how we can work together.