Mediterranean Diet Peri-Peri Chicken
Elevate your next meal with Mediterranean Diet Peri-Peri Chicken, a fiery yet wholesome twist on traditional peri-peri flavors! This vibrant recipe features succulent chicken marinated in a robust homemade sauce made with roasted red bell peppers, bird’s eye chili, garlic, olive oil, and zesty lemon juice, infused with Mediterranean staples like paprika and oregano. Grill or roast to perfection for smoky, tender bites that burst with bold and spicy notes. Ready in under an hour (plus marination time), this dish pairs beautifully with a fresh Mediterranean salad or roasted veggies for a balanced, nutritious meal. Perfect for spice lovers seeking a healthy, flavor-packed recipe that fits within the Mediterranean diet!
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Recipe Information
Ingredients
- 3 pounds Chicken (whole or pieces)
- 2 tablespoons Olive oil
- 2 whole Red bell peppers
- 4 pcs Bird's eye chili (or substitute with another hot chili)
- 6 pcs Garlic cloves
- 3 tablespoons Lemon juice
- 2 tablespoons Red wine vinegar
- 1 tablespoon Paprika
- 1 teaspoon Dried oregano
- 1 teaspoon Salt
- 1 teaspoon Black pepper
Instructions
Begin by preparing the peri-peri marinade. Roast the red bell peppers over an open flame or under a broiler until the skins are blackened. Place them in a bowl, cover, and let them steam for 5 minutes. Peel and discard the skins and seeds.
In a blender, combine the peeled roasted bell peppers, bird's eye chili, garlic, olive oil, lemon juice, red wine vinegar, paprika, dried oregano, salt, and black pepper. Blend until smooth to create the peri-peri sauce.
Reserve a small amount of the sauce for serving. Place the chicken in a large bowl or resealable bag and pour in the remaining peri-peri sauce. Ensure the chicken is well-coated and marinate in the refrigerator for at least 2 hours, preferably overnight.
Preheat your grill to medium-high heat or preheat the oven to 400°F (200°C).
If grilling, oil the grill grates and place the marinated chicken on the grill. Cook for approximately 6-8 minutes on each side, depending on the cuts, until cooked through. If using a whole chicken, butterfly it for even grilling and cook for about 20 minutes per side.
If opting to roast, place the chicken on a baking sheet lined with parchment paper. Roast in the preheated oven for about 45 minutes, or until the internal temperature registers 165°F (75°C).
Remove the chicken from the heat and let it rest for a few minutes.
Serve the peri-peri chicken with reserved sauce and a side of Mediterranean salad or roasted vegetables.
Nutrition Facts
Calories |
3651 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 214.9 g | 276% | |
| Saturated Fat | 56.5 g | 282% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 1198 mg | 399% | |
| Sodium | 3496 mg | 152% | |
| Total Carbohydrate | 29.4 g | 11% | |
| Dietary Fiber | 9.1 g | 32% | |
| Total Sugars | 10.6 g | ||
| Protein | 372.6 g | 745% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 292 mg | 22% | |
| Iron | 20.5 mg | 114% | |
| Potassium | 3904 mg | 83% | |
*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.
