Grilled Chicken Thigh Recipe
I love chicken thighs. Yes, they have more fat than chicken breasts, but boy do they have more flavor and are easier on your wallet. Really though, in the grand scheme of the things, it’s not rally that big of a deal for most of us, especially if it’s not at each meal.
“A three-ounce portion of chicken breast without the skin contains 142 calories, 3 grams of fat and .9 grams of saturated fat,” she says. Meanwhile, a skinless chicken thigh of the same size contains 170 calories, 9 grams of fat, and 3 grams of saturated fat” – eatright.org
I’ll take those extra calories and fat for a really good chicken thigh recipe. Especially if I’ve been out on the trails for a few hours. Every single time I make this marinade for chicken thighs I”m always saying to myself “I need to get this up on the site”. And guess what? Here you go :).
I marinate the chicken thighs in some fresh lemon juice and zest, onion powder, garlic powder, red chili flakes, olive oil, salt and the dried herb that really works makes this recipe pop —- Oregano. I’m not entirely sure what it is about oregano, maybe it’s the earthiness of the herb, but it’s a perfect match for chicken thighs! If you have time to marinade them for 24 hours, that is the best. If not, they really do need at least one hour and a little extra lemon zest.
I usually serve the grilled chicken thighs with a side salad and some grilled vegetables like eggplant, corn and fennel. It really turns into a simple, light and healthy dinner – even if it is chicken thighs!
Baking Tip: I know that not everyone has a grill and baking these chicken thighs can be just as good. What you’ll want to do is to turn your oven on to 375F/190C. Take a baking pan or roasting pan and place a perforated pan on it. You know, one of those that you let cookies and such rest on :). Then want to take your chicken thighs out of the marinade and place on the perforated pan. This allows the heat to reach every part of the chicken while it cooks. Place in the oven and start checking it after 30 minutes. It’s really going to depend on the size and your oven. It could take all the way up to 45 minutes to be done. It’ll definitely not take an hour though. Just watch and trust your instincts.
Lemon and Oregano Grilled Chicken Thigh Recipe
- 4 chicken thighs
- 1 tablespoon olive oil
- 1 lemon
- 1 teaspoon each: onion powder, garlic powder and red chili flakes
- 1 tablespoon dried oregano
- 1 tablespoon salt
- Take the chicken thighs and clean them up a bit by removing any excess skin.
- Take the zest of half the lemon if you have time to marinade over night or the whole lemon if it's only for an hour and put on the chicken. Then sprinkle the spices, herb and salt on the chicken. Then rub in the olive oil and the juice of the lemon. Make sure everything is coated. Set aside on a plate covered with plastic or in a ziplock bag for an hour or overnight.
- When it comes time to grill the chicken, heat your grill to high. Remove the chicken from the fridge. What I like to do with chicken thighs is to sear the skin side on high heat for 5-10 minutes. I'm looking for color on them and for them to be crispy. Once I have achieved that, I flip them over and turn the heat down to medium. This help with flame ups and the chicken burning. Grill skin side up for another 20 minutes.
- If you want to grill veggies with your chicken, place them on the grill when you turn the chicken skin side up. Everything should be ready at the same time.