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–+ servings

Crispy Mediterranean Chicken Thighs (DASH Diet Friendly)

This crispy Mediterranean chicken thigh recipe is a flavorful and heart-healthy dish that fits well within the DASH diet guidelines.
With a simple blend of olive oil, herbs, and spices, these oven-roasted chicken thighs turn golden brown with a crispy skin while retaining their juicy interior.
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Prep Time 5 minutes
Cook Time 35 minutes
Course Main Dish
Cuisine Mediterranean
Servings 6
Calories 440 kcal

Equipment

  • Rimmed baking sheet
  • Parchment paper
  • Large mixing bowl

Ingredients
  

  • 6 bone-in, skin-on chicken thighs (about 3 pounds)
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons dried rosemary
  • 1 ½ teaspoons ground cumin
  • 1 ½ teaspoons ground coriander
  • ¾ teaspoon dried oregano
  • ⅛ teaspoon salt

Instructions
 

  • Preheat the oven to 450°F and prepare a baking sheet by lining it with parchment paper.
  • In a large bowl, mix the olive oil, dried rosemary, cumin, coriander, oregano, and salt until combined into a paste.
  • Add the chicken thighs to the bowl and toss until they are evenly coated with the spice mixture.
  • Place the seasoned chicken thighs on the prepared baking sheet in a single layer.
  • Bake for 30 to 35 minutes, or until the chicken is golden brown and the internal temperature reaches 165°F when measured with a meat thermometer.
  • Remove from the oven and let rest for 5 minutes before serving.

Notes

DASH Diet Adaptation: Removing the skin before cooking lowers the saturated fat while maintaining great flavor.
Brighten the Dish: Serve with lemon wedges or squeeze fresh lemon juice over the chicken before serving for a Mediterranean touch.
Serving Suggestion: Pair with roasted vegetables or a fresh salad for a complete heart-healthy meal.

Nutrition

Serving: 1gCalories: 440kcalCarbohydrates: 1gProtein: 30gFat: 34gSaturated Fat: 9gCholesterol: 172mgSodium: 180mgPotassium: 395mgCalcium: 30mg
Keyword dash diet, DASH diet chicken recipe, Easy one-pan chicken recipe, Healthy oven-roasted chicken, Heart-healthy baked chicken thighs, Low-sodium crispy chicken thighs, Mediterranean chicken with spices
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