Low Sodium Harissa Chicken
Turn up the flavor without turning up the salt with this irresistible Low Sodium Harissa Chicken recipe! Featuring tender chicken thighs marinated in a homemade harissa paste, this dish boasts a vibrant blend of roasted red bell peppers, toasted spices like cumin and coriander, smoked paprika, and fresh herbs for a rich, smoky depth. Crafted with a focus on heart-healthy eating, this harissa is lower in sodium but brimming with bold, aromatic flavors. After a quick marinade, the chicken is seared to golden perfection and baked until juicy. Perfectly paired with couscous, rice, or a crisp salad, this meal is a delightful option for healthier weeknight dinners or impressive entertaining.
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Recipe Information
Ingredients
- 8 pieces Chicken thighs
- 2 large Red bell peppers
- 4 Garlic cloves
- 1 tablespoon Cumin seeds
- 1 tablespoon Coriander seeds
- 1 teaspoon Caraway seeds
- 2 teaspoons Smoked paprika
- 4 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Chili powder
- 0.25 cup Fresh cilantro
- 0.25 cup Fresh mint
- 0.5 teaspoon Black pepper
Instructions
Preheat your oven to 400°F (200°C).
On a baking sheet, place the red bell peppers and lightly drizzle with 1 tablespoon of olive oil. Roast in the preheated oven for 20-25 minutes until the skin is charred and blistered.
Remove the bell peppers from the oven, place them in a bowl, and cover with plastic wrap. Allow them to steam for 10 minutes.
While the peppers are steaming, heat a dry skillet over medium heat. Add the cumin, coriander, and caraway seeds. Toast the seeds until fragrant, about 2-3 minutes. Be careful not to burn them.
Once the seeds are toasted, transfer them to a mortar and pestle or spice grinder. Grind to a coarse powder.
Peel the roasted peppers, remove the seeds, and transfer them to a blender. Add the toasted seed mixture, garlic cloves, smoked paprika, chili powder, lemon juice, cilantro, mint, and 3 tablespoons of olive oil to the blender.
Blend the mixture until smooth, creating a low sodium harissa paste. If needed, add a tablespoon of water to achieve a smooth consistency.
In a large bowl, combine the chicken thighs with half of the harissa paste, ensuring each piece is well coated. Let it marinate for at least 20 minutes for better flavor.
Heat a skillet over medium-high heat and add the marinated chicken thighs. Sear them for 4-5 minutes on each side, until browned.
Transfer the seared chicken to a baking dish and spread the remaining harissa paste over the top.
Bake the chicken in the preheated oven for 20 minutes, or until the internal temperature reaches 165°F (75°C) and juices run clear.
Remove from the oven and let the chicken rest for 5 minutes before serving. Garnish with fresh cilantro and a sprinkle of black pepper.
Serve the low sodium harissa chicken with a side of your choice, such as couscous, rice, or a simple salad.
Nutrition Facts
Calories |
3245 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 193.4 g | 248% | |
| Saturated Fat | 47.7 g | 239% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 1128 mg | 376% | |
| Sodium | 1071 mg | 47% | |
| Total Carbohydrate | 42.8 g | 16% | |
| Dietary Fiber | 16.4 g | 59% | |
| Total Sugars | 14.6 g | ||
| Protein | 320.6 g | 641% | |
| Vitamin D | 2.1 mcg | 11% | |
| Calcium | 361 mg | 28% | |
| Iron | 22.7 mg | 126% | |
| Potassium | 4151 mg | 88% | |
*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.
