Historically, autumn has been a time of plenty. The year’s harvests bring nourishing food, and home-cooked meals keep us warm during this transition into the winter months. And after Thanksgiving, you might be on the hunt for healthier foods to counteract all that pumpkin pie and sweet potato casserole.
Well, here’s a tasty (and healthy!) fall recipe my wife has perfected. This hearty dish is packed with flavorful spices and protein to leave you satisfied and keep you full. You can add healthy sides to round out the meal and personalize it to your tastes.
Oven-Roasted Mediterranean Chicken
3 lemons, juiced
¾ cup olive oil
9 cloves of garlic, minced
1 ½ tsp sea salt (can substitute kosher salt)
1 Tbsp ground black pepper
1 Tbsp ground cumin
1 Tbsp paprika
¾ tsp turmeric
1 pinch ground cinnamon
1 tsp red pepper flakes
3 lbs boneless, skinless chicken legs and/or thighs
2 large red onions, peeled and quartered.
- Prepare marinade by combining lemon juice, olive oil, garlic, salt, pepper, cumin, paprika, turmeric, cinnamon, and red pepper flakes in a one gallon zip-top plastic freezer bag. To mix, either zip the bag and shake/knead the contents, or stir while the bag is open. Then, add chicken and refrigerate for 1-24 hours (that’s not a typo – this recipe is quite forgiving).
- When you’re ready to start cooking, preheat oven to 425 degrees. Add red onions to the zip-top bag, seal, and tip so the onion gets mixed with the marinade. Let sit until oven is heated. Once the oven is hot, evenly spread the contents of the bag on a large, rimmed non-stick sheet pan.
- Put sheet pan in the oven and roast until chicken is browned and crisp at the edges. This should take 30 to 40 minutes. Check the temperature of your chicken to ensure it’s cooked through. Then, carefully remove pan from the oven, and let the chicken rest for two minutes. Lastly, slice chicken into ¼ inch strips.
Make It a Meal! This versatile and tasty recipe can be incorporated into lots of meals!
- Pair with greens and rice and top with feta for a well-rounded dinner.
- Accompany with pan-fried eggplant and top with chopped olives.
- Pack with hummus, pita, and raw vegetables for a fresh lunch at work.
This recipe also pairs well with flavorful sauces, such as tahini or garlic sauce, tzatziki, and hot sauce.
I’ve enjoyed this healthy recipe at many meals with my family. I hope that you can do the same with yours.