Ya’ll gotta try the flavorful recipe below from Kristin… Oh and P.S., Am I the only one who didn’t know what ‘spatchcock’ is ‘til now? -Dina
I’m a busy Mom who doesn’t like sacrificing quality for convenience. So, when I find a dish that is healthy, delicious, AND convenient, you better believe it makes it into our monthly menu rotation. This chicken is flavorful, super tasty, and the marinade and Peruvian-inspired sauce are a match made in heaven. I may or may not eat this sauce by the spoonful. Pair with steamed broccoli and roasted sweet potatoes for a highly nutritious meal.
Ingredients:
Chicken Marinade
3 cloves garlic, minced or garlic pressed
2 Tbsp olive oil
2 Tbsp fresh lime juice
1 Tbsp sriracha sauce
2 tsp ground cumin
1 tsp paprika
1 tsp dried oregano
1 tsp salt
½ tsp black pepper
1 pack of boneless, skinless chicken thighs or a 3–4-pound whole chicken
For the Sauce
1 c fresh cilantro, leaves, loosely packed
1 tsp finely chopped jalapeño (more or less depending on your heat tolerance)
1 Tbsp sriracha sauce (season to taste)
1-2 Tbsp fresh lime juice
¼ tsp salt (season to taste)
¾ c low-fat plain Greek yogurt
Preparation:
Prep time: 20 minutes
Cook time: 30-50 minutes
Servings: 5
Calories: ~350 per serving
In a small bowl, combine all the marinade ingredients.
Spatchcock the chicken (if using a whole chicken). Skewering is unnecessary.
Place chicken (whole or thighs) into a gallon-size ziplock bag and pour the marinade into the bag. Close the bag and smoosh the marinade all over the chicken until it’s coated. Let marinate in the fridge for at least 15 minutes or up to a few hours.
For Oven: Preheat oven to 375ºF. Roast the chicken until the internal temperature is at least 165ºF.
For Grill: Preheat grill to 375ºF. Oil grill grate if necessary. Place thighs on grill or whole chicken breast side up. Cook chicken until the internal temperature is at least 165ºF.
As the chicken cooks, make the cilantro sauce. Using a hand-held mixer, food processor, or blender, place all ingredients into container and blend until smooth. Adjust for taste.
Chilling the sauce in the fridge for at least 30 minutes will allow the flavors to marry and the sauce to thicken.
Notes
I often double the marinade recipe and use 2 packs of chicken thighs, so we have leftovers for lunch the next day or dinner the next night.
Spatchcocking the chicken isn’t necessary, but the chicken will cook quicker and more evenly if you do.
Basic Nutrition Info:
Calories: ~350 kcals per 4 oz chicken
Protein: 30 grams per 4 oz
Carbohydrates: ~6 grams
Fat: ~20 grams
Give it a try and let us know what you think. Remember, the biggest impact you can make to your health is what you put on the end of your fork.
Happy cooking,
Kristin