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Marinated Chicken

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Prep time: 130min
Cook time: 30min

You might be reminded of goulash, a traditional Hungarian dish, when you first taste this gorgeous golden chicken. Paprika is an extremely popular spice in Hungary, used generously in many recipes.

If you want to highlight this similarity in taste, serve the chicken topped with a teaspoon of light sour cream and a sprinkle of freshly chopped parsley.

Makes

4 servings

Serving size

1 serving

Ingredients

½ cup sweet onion, chopped

¼ cup olive oil

2 tablespoons freshly squeezed lemon juice

1 tablespoon fresh oregano, chopped

1 teaspoon garlic, minced

1 teaspoon smoked paprika

4 (3-ounce) boneless skinless chicken thighs

Instructions

  1. In a blender, add the onion, olive oil, lemon juice, oregano, garlic, and paprika and purée.
  2. Pour into a large resealable plastic bag, and add the chicken thighs.
  3. Press the air out of the bag, seal, and place in the refrigerator so the chicken can marinate for 2 hours, turning it several times.
  4. Preheat the oven to 400°F.
  5. Place the chicken in a baking dish, and discard the remaining marinade.
  6. Roast the chicken until it is cooked through, about 30 minutes.
  7. Serve hot.

Cooking Tip

Don’t leave your chicken any longer than 2 hours in the marinade or you can end up doing the opposite of what you are trying to achieve. If left too long, the acid in the marinade will tighten the protein strands, which creates a tough meat rather than tender. This is true of all meats and all acidic marinades, like citrus, vinegar, or wine.

Recipe contributed by Susan Zogheib, MHS, RD, LDN

Nutrition Info

Nutrition Info

Makes: 4 servings  Serving size: 1 serving

Calories

198

Fat

12 g

Saturated Fat

2 g

Trans Fat

0 g

Cholesterol

49 mg

Carbohydrates

2 g

Sugar

3 g

Fiber

1 g

Protein

19 g

Sodium

59 mg

Calcium

18 mg

Phosphorus

168 mg

Potassium

234 mg