Crispy Olive Oil Baked Chicken Thighs Recipe for the Mediterranean Diet (2 Ingredients) by Donna John
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Eating a Mediterranean Diet has been all the rage for a few years now. The heart-healthy Mediterranean diet has so many health benefits and uses such wonderful, whole ingredients. Tops on the list is fish (think baked salmon), feta, olives, fresh herbs, vegetables and whole grains, but sometimes a girl needs a crispy, juicy chicken thigh. Enter this simple baked chicken recipe that lets olive oil, another staple in the Mediterranean Diet, shine.
Not only does the olive oil help crisp up the chicken skin, but a technique helps the olive oil infuse into the meat as it bakes. By lifting up the skin and seasoning the meat underneath with sea salt and black pepper, and a drizzle of olive oil, the flavor goes beyond the crispy golden brown skin. So delicious! Plus you get the health benefits of olive oil.
Here is your short shopping list for this Mediterranean-inspired chicken recipe: bone-in chicken thighs and olive oil. Done. Grab your salt box or shaker and the pepper grinder, and you're ready to get these chicken thighs into the oven.
The juicy high-protein, gluten-free chicken is delicious for dinner with your favorite side dishes. Keep it fresh with a Mediterranean salad and your favorite grain. Because there's no other strong flavors coming from the chicken, it goes well with pretty much any side dish.
Cuisine: Mediterranean / American
Prep Time: 5 minutes
Cook Time: 35 to 45 minutes (ovens vary)
Total Time: 40 to 50 minutes
Servings: 4
Ingredients
- 4 bone-in chicken thighs
- olive oil (I used about 2 tablespoons)
Here's how to make it:
- Drizzle a generous amount of olive oil in a baking dish (I used a square baking dish). Gently lift up the skin of the chicken thigh and season underneath with sea salt and black pepper. Drizzle olive oil under the skin. (I used about 1/2 teaspoon per thigh.) Lay the skin back down and then season both sides of the chicken with additional salt and pepper, to taste.
- Place the chicken skin side down in the pan. Drizzle a little more olive oil over the chicken. You could use other pieces of chicken, but it will affect cooking time.
- Bake in a preheated 375-degree F oven until cooked through, about 35 to 45 minutes depending on the size of your chicken thighs. (Chicken is cooked through at 165 degrees F internal temperature on a food thermometer.) Flip the chicken over during the last 10 minutes to brown the skin. If desired, you can quickly turn the broiler on to get it even crispier. Serve, drizzling with some of the pan drippings, if desired. For some color, you could sprinkle with parsley flakes. Store any leftover chicken in an airtight container.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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