Oven Baked
Spiced Chicken Thighs
Middle Eastern Rice and Asparagus
Wine Recommendation
19 Crimes Hard Chardonnay
Ingredients
- 2 lemons
- 2 lb boneless, skinless chicken thighs
- 3 Tbsp olive oil
- 1½ tsp ground turmeric or curry powder
- 1 tsp ground cumin
- 1 tsp ground cinnamon
- ½ tsp salt
- 1 cup reduced fat plain Greek yogurt
- ½ cup chopped fresh parsley
- 3 Tbsp water
Instructions
- Preheat oven to 425°F. Grate 2 tsp zest from lemons; cut lemons in half.
- Place chicken in a 13- x 9-inch baking dish; rub with oil, and sprinkle with turmeric, cumin, cinnamon, and salt. Place lemon halves, cut sides up, around chicken.
- Bake 20 minutes or until chicken is done.
- Combine yogurt, parsley, water, and lemon zest. Stir in juice from 2 lemon halves to yogurt mixture; squeeze juice from remaining 2 lemon halves over chicken. Serve chicken with sauce.
Side Dish Ingredients
- 2 lb asparagus, trimmed
- 2 Tbsp olive oil, divided
- ½ tsp salt
- ½ tsp pepper
- 2 (3.5-oz) pouches boil in bag brown rice
- 2 shallots, thinly sliced
- 2 cloves garlic, minced
- 1½ tsp ground turmeric or curry powder
- ½ cup sliced green olives
- ½ cup chopped fresh parsley
Side Dish Instructions
- Preheat oven to 425°F. Toss together asparagus, 1 Tbsp oil, salt, and pepper on a large rimmed baking sheet; spread in a single layer. Bake 20 minutes.
- Meanwhile, cook rice according to package directions.
- Cook shallots and garlic in 1 Tbsp hot oil in a large skillet over medium-high heat 2 to 3 minutes or until lightly browned. Stir in rice, turmeric, olives, and parsley.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
281
|
202
|
483
|
| Fat (g) | 16 | 7 | 23 |
| Sat. Fat (g) | 4 | 1 | 5 |
| Protein (g) | 30 | 5 | 35 |
| Carb (g) | 3 | 31 | 34 |
| Fiber (g) | 1 | 3 | 4 |
| Sodium (mg) | 320 | 388 | 708 |
| T. Sugs (g) | 1 | 2 | 3 |
| A. Sugs (g) | 0 | 0 | 0 |
Low Calorie Meal Plan
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