Italian · Dinner
Grilled Marinated Chicken Thighs
Boneless chicken thighs marinated in lemon, garlic and dried oregano, then char-grilled until spotty. Served over a creamy white bean and Parmesan mash topped with a poached egg and fresh arugula for elevated protein and Italian herb flavour.
$5
15 minsPrep
14 minsCook
29 minsTotal
EasyLevel
Nutrition per serving
598Calories
63.4gProtein
28.6gFat
19.8gCarbs
1.4gSugar
6.9gFiber
952mgSodium
432mgChol
7.1gSat Fat
1180mgPotassium
220mgCalcium
5.4mgIron
1.3mcgVitamin B12
10.5mgVitamin C
Goes well with
Sparkling Lemon Water or Italian Lemon Spritz (Non-Alcoholic)
local
Italian Red Wine (Chianti or Montepulciano)
international
protein-rich
low-carb
high-fiber
high-protein
Instructions
1
Prep
Pat the chicken thigh dry and coat with olive oil, lemon juice, garlic, dried oregano, salt and black pepper in a shallow dish.
2
Marinate
Cover and refrigerate the chicken for 30 minutes.
3
Grill
Heat a grill pan to medium-high and cook the chicken thigh 5 to 6 minutes per side until charred and internal temperature reaches 165F (74C).
4
Rest
Let the chicken rest 5 minutes.
5
Plate
Slice the rested chicken over mashed cannellini beans stirred with Parmesan, lemon juice and oil. Top with poached egg and scatter arugula over the plate.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 16 oz454g boneless chicken thigh
- 2 tbsp2 tbsp olive oil
- 2 tbsp2 tbsp lemon juice
- 4 cloves4 cloves garlic
- 2 tsp2 tsp dried oregano
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 6.4 oz90g, about 1/2 cup cooked cannellini beans
- 22 large eggs
- 22 large egg white
- 4 tbsp60ml chicken stock
- 2 tbsp2 tbsp grated Parmesan
- 2 tsp2 tsp lemon juice, for finishing
- 2 tsp2 tsp olive oil, for finishing
- 22 small handful arugula
