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This meal provides a balance of protein and flavor, supporting muscle recovery and overall satisfaction.
Ingredients:
-
0.06cupolive oil
-
0.13cuporange juice
-
0.06cuplime juice
-
1.25clovegarlic
-
0.25itemshallot
-
0.25teaspoonorange zest
-
0.25teaspoonlime zest
-
0.5teaspoonoregano
-
0.5teaspooncumin
-
0.5teaspoonkosher salt
-
0.25teaspoonblack pepper
-
0.5poundchicken thighs
Preparation Time: 128 minutes
Cooking Time: 9 minutes
Instructions:
- To prepare the marinade, place the olive oil, juices, garlic, shallots, zest, and spices into a blender.
- Blend the marinade on high for 1 minute, until smooth.
- Reserve 1/3 cup of the marinade and pour the remaining marinade over the chicken, moving the pieces around to fully coat them. Cover the chicken and refrigerate for a minimum of 2 hours.
- Place a large frying pan over high heat. Spray the pan with cooking spray.
- Place the chicken thighs in the pan, skin-side down, and cook for 5 minutes, or until nicely browned.
- Turn the heat down to medium-high, flip the thighs, and continue to cook for 4 minutes, or until the chicken reaches an internal temperature of 165 F.
- Turn off the heat, remove the chicken from the pan, and allow the thighs to rest for 5 minutes.
- Garnish with orange slices, lime slices, and cilantro, if desired, and serve with the reserved marinade as a dipping sauce.
| Nutrition | Per Serving 304 g | Per 100g |
|---|---|---|
| Energy | 699.2 kcal | 230 kcal |
| Protein | 57.4 g | 18.9 g |
| Fibre | 0.4 g | 0.1 g |
| Salt | 0.4 g | 0.1 g |
| Sugar | 2.9 g | 1.0 g |
| Carbohydrates | 5.9 g | 1.9 g |
| Fat | 55.9 g | 18.4 g |
-
0.06cupolive oil
-
0.13cuporange juice
-
0.06cuplime juice
-
1.25clovegarlic
-
0.25itemshallot
-
0.25teaspoonorange zest
-
0.25teaspoonlime zest
-
0.5teaspoonoregano
-
0.5teaspooncumin
-
0.5teaspoonkosher salt
-
0.25teaspoonblack pepper
-
0.5poundchicken thighs
To prepare the marinade, place the olive oil, juices, garlic, shallots, zest, and spices into a blender.
Blend the marinade on high for 1 minute, until smooth.
Reserve 1/3 cup of the marinade and pour the remaining marinade over the chicken, moving the pieces around to fully coat them. Cover the chicken and refrigerate for a minimum of 2 hours.
Place a large frying pan over high heat. Spray the pan with cooking spray.
Place the chicken thighs in the pan, skin-side down, and cook for 5 minutes, or until nicely browned.
Turn the heat down to medium-high, flip the thighs, and continue to cook for 4 minutes, or until the chicken reaches an internal temperature of 165 F.
Turn off the heat, remove the chicken from the pan, and allow the thighs to rest for 5 minutes.
Garnish with orange slices, lime slices, and cilantro, if desired, and serve with the reserved marinade as a dipping sauce.