Mediterranean Tahini Chicken
My Mediterranean chicken tahini recipe is chicken thighs marinated in a yogurt tahini sauce and oven-roasted until tender. It's a hands-off, family-friendly dinner that cooks in just 30 minutes.
Servings: 6 (see recipe notes)
Calories: 223kcal
Ingredients
- 6 chicken thighs skinless and boneless (730g)
MARINADE
- ⅔ cup Greek Yogurt full-fat, 160g
- 3 tablespoon tahini 48g
- 1 tablespoon lemon juice
- 1 clove garlic minced
- ¼ teaspoon ground cumin or ⅓ teaspoon za’atar
- ⅓ teaspoon flakey sea salt
- black pepper to taste
Extras
- 8 oz tomatoes on the vine optional, (230g)
- 1 bulb garlic halved
- 1 lemon halved
- 1 tablespoon olive oil
Instructions
MARINADE
- Place all the ingredients for the marinade in a large mixing bowl and stir until smooth. Set aside ⅓ of the mixture in a small bowl to use as a sauce for later.
- Pat the chicken dry with kitchen paper and add to the large mixing bowl. Leave to marinate for 30 minutes or overnight in the fridge.
OVEN BAKE
- Preheat the oven to 200C / 400F or 180C / 350F fan and spray a baking sheet with olive oil.
- Add the marinated chicken, lemon halves, halved garlic and optional tomatoes to your prepared baking tray. Space out the chicken so it does not touch and can cook evenly.
- Drizzle with olive oil and bake for 25 - 30 minutes or until the chicken is no longer pink inside and has a golden crust. Cooking times depend on the size of your thighs.
SERVE
- Serve with pan juices, fresh parsley, sesame seeds and drizzle with the reserved tahini sauce. Option to squeeze out the roasted garlic cloves and the juice from the roasted lemon.
Notes
2.4g net carbs per thigh (chicken and tahini sauce only). I recommend 1-2 thighs per serving, depending on appetite.
- There is enough marinade for 8 chicken pieces, if you'd like to serve 4 people. Just use a larger pan.
- The marinade tenderises the meat. Take your time to let the chicken marinate!
- Chicken thighs are perfectly cooked when the internal temperature reaches 79C / 175F.
- Option to roast vegetables at the same time - broccoli, beans, zucchini, asparagus, fennel, bell peppers.
- Leftovers stay fresh in the fridge for 3 days.
Nutrition
Serving: 1thigh | Calories: 223kcal | Total Carbohydrates: 3.2g | Protein: 27.8g | Fat: 10.7g | Saturated Fat: 2.8g | Sodium: 264mg | Fiber: 0.8g | Sugar: 1.2g
