Heart-Healthy Piri Piri Chicken
Elevate your dinner table with the bold flavors of Heart-Healthy Piri Piri Chicken, a lighter take on the classic Portuguese-inspired dish that's perfect for health-conscious foodies. This recipe pairs tender, boneless skinless chicken breasts with a vibrant, homemade Piri Piri sauce crafted from roasted red bell peppers, zesty lemon juice, aromatic garlic, and fiery red chili peppers. Infused with heart-friendly olive oil and seasoned with paprika, cayenne, and oregano, this oven-baked chicken is as wholesome as it is flavorful. Ready in under an hour, it's ideal for busy weeknights or special occasions. Serve this guilt-free, protein-packed dish with steamed veggies or a crisp green salad for a balanced meal that doesn’t compromise on taste or nutrition. Perfect keywords: heart-healthy recipes, baked Piri Piri chicken, low-fat dinner, Portuguese-inspired dinner ideas.
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Recipe Information
Ingredients
- 4 pieces Boneless skinless chicken breasts
- 2 tablespoons Olive oil
- 1 large Red bell pepper
- 4 cloves Garlic
- 2 small Red chili peppers
- 2 tablespoons Lemon juice
- 1 teaspoon Paprika
- 0.5 teaspoon Cayenne pepper
- 1 teaspoon Oregano
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
Instructions
Preheat your oven to 400°F (200°C).
In a food processor, combine the red bell pepper, garlic cloves, red chili peppers, olive oil, lemon juice, paprika, cayenne pepper, oregano, black pepper, and salt. Blend until smooth to create the Piri Piri sauce.
Place the chicken breasts in a shallow dish and pour half of the Piri Piri sauce over them. Ensure each piece is well coated.
Cover the dish and marinate the chicken in the refrigerator for at least 15 minutes. For a deeper flavor, marinate for up to 2 hours.
After marinating, place the chicken breasts on a baking sheet lined with parchment paper.
Bake the chicken in the preheated oven for 25-30 minutes, or until the internal temperature reaches 165°F (74°C) and the juices run clear.
While the chicken is baking, heat a small saucepan over low heat. Add the remaining Piri Piri sauce and heat gently for about 5 minutes, stirring occasionally.
Once the chicken is cooked, remove it from the oven and let it rest for 5 minutes before serving.
Serve the chicken with the heated Piri Piri sauce on the side, accompanied by a fresh green salad or steamed vegetables for a complete, heart-healthy meal.
Nutrition Facts
Calories |
1494 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.3 g | 70% | |
| Saturated Fat | 11.6 g | 58% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 1709 mg | 74% | |
| Total Carbohydrate | 19.3 g | 7% | |
| Dietary Fiber | 6.0 g | 21% | |
| Total Sugars | 7.6 g | ||
| Protein | 219.2 g | 438% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 140 mg | 11% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 2346 mg | 50% | |
*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.
