Economical and Healthy Chicken
Indulge in the perfect balance of flavor, nutrition, and affordability with this "Economical and Healthy Chicken" recipe. Featuring tender, bone-in chicken thighs seasoned with a fragrant blend of paprika, oregano, and fresh garlic, this dish delivers restaurant-quality taste without breaking the bank. A quick sear ensures irresistibly crispy skin, while a zesty lemon and low-sodium chicken broth glaze keeps the meat juicy and flavorful. With just 10 minutes of prep and a straightforward skillet-to-oven cooking technique, this recipe is ideal for busy weeknights or meal prepping. Garnished with fresh parsley for a touch of brightness, it pairs beautifully with roasted vegetables, rice, or a simple green salad. Perfect for anyone looking for a wholesome, budget-friendly meal option!
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Recipe Information
Ingredients
- 4 pieces bone-in, skin-on chicken thighs
- 2 tablespoons olive oil
- 3 cloves garlic cloves, minced
- 1 teaspoon ground paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
- 1 teaspoon salt
- 1 whole lemon, juiced
- 0.5 cup low-sodium chicken broth
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat your oven to 375°F (190°C).
Pat the chicken thighs dry with a paper towel. This helps create a nice sear during cooking.
In a small bowl, mix the paprika, oregano, black pepper, and half of the salt together. Rub this spice mixture evenly onto the chicken thighs.
Heat the olive oil in a large oven-safe skillet over medium-high heat. Once hot, place the chicken thighs, skin-side down, into the skillet. Sear for 3-4 minutes, or until the skin is crispy and golden brown. Flip and cook for another 2 minutes. Remove the chicken from the skillet and set aside.
Reduce the heat to medium and add the minced garlic to the same skillet. Sauté for 1-2 minutes until fragrant, being careful not to burn the garlic.
Pour in the chicken broth and stir in the remaining salt and the juice of one lemon. Scrape the bottom of the skillet with a wooden spoon to release any browned bits (deglazing).
Return the chicken thighs to the skillet, skin-side up. Spoon some of the broth mixture over the top of the chicken.
Transfer the skillet to the preheated oven and bake for 25-30 minutes, or until the internal temperature of the chicken reaches 165°F (74°C).
Carefully remove the skillet from the oven and let the chicken rest for 5 minutes. Sprinkle chopped fresh parsley over the top for freshness.
Serve the chicken warm with a side of roasted vegetables, rice, or a simple green salad for a complete and healthy meal.
Nutrition Facts
Calories |
283 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.9 g | 28% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 575 mg | 25% | |
| Total Carbohydrate | 3.1 g | 1% | |
| Dietary Fiber | 0.6 g | 2% | |
| Total Sugars | 0.5 g | ||
| Protein | 18.7 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 28 mg | 2% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 266 mg | 6% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
