Low Fat Frango Assado
Delight in the savory simplicity of Low Fat Frango Assado, a lighter twist on the classic Portuguese roasted chicken. Perfectly seasoned skinless chicken thighs are marinated in a zesty blend of lemon juice, olive oil, smoked paprika, garlic, and aromatic herbs, ensuring every bite bursts with bold and fresh flavors. Roasted to golden perfection in the oven, this dish is both wholesome and incredibly satisfying while keeping saturated fats to a minimum. Ideal for busy weeknights, it requires just 15 minutes of prep and yields a nutritious meal in under an hour. Garnished with fresh parsley for a vibrant finish, Low Fat Frango Assado pairs beautifully with steamed vegetables or a crisp green salad, making it a guilt-free dinner option your family will love.
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Recipe Information
Ingredients
- 2 lbs skinless chicken thighs
- 0.25 cup lemon juice
- 2 tablespoons olive oil
- 4 garlic cloves, minced
- 1 tablespoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat your oven to 425°F (220°C).
In a large mixing bowl, combine lemon juice, olive oil, minced garlic, smoked paprika, dried oregano, salt, black pepper, and red pepper flakes.
Add the skinless chicken thighs to the bowl and toss well to coat thoroughly with the marinade. Allow the chicken to marinate for at least 10 minutes.
Place the marinated chicken thighs on a baking sheet lined with parchment paper or a lightly greased roasting pan in a single layer.
Roast in the preheated oven for 35 to 40 minutes or until the chicken is fully cooked through and has reached an internal temperature of 165°F (74°C).
Remove the chicken from the oven and let it rest for about 5 minutes before serving.
Garnish with freshly chopped parsley before serving to add a fresh burst of flavor.
Serve hot with your choice of sides such as steamed vegetables or a fresh green salad to complete the low-fat meal.
Nutrition Facts
Calories |
1918 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 111.0 g | 142% | |
| Saturated Fat | 28.1 g | 140% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 971 mg | 324% | |
| Sodium | 3153 mg | 137% | |
| Total Carbohydrate | 13.9 g | 5% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 2.4 g | ||
| Protein | 220.2 g | 440% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 174 mg | 13% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 2693 mg | 57% | |
*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.
