5 Healthy Chicken Recipes Jamie Oliver
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Recipes in this Video
4 recipes
pescatarian
Ingredients
- ●4 boneless, skinless chicken breasts
- ●2 tbsp olive oil
- ●1 tsp garlic powder
- ●1 tsp onion powder
- ●1 tsp smoked paprika
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●1 tbsp lemon juice
Instructions
- 1Preheat your grill to medium-high heat.
- 2In a bowl, mix together the olive oil, garlic powder, onion powder, smoked paprika, salt, black pepper, and lemon juice.
- 3Coat the chicken breasts with the marinade, ensuring they are evenly covered.
- 4Let the chicken marinate for at least 15 minutes (or up to 2 hours in the refrigerator for more flavor).
- 5Place the marinated chicken breasts on the grill.
- 6Grill the chicken for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C).
- 7Remove the chicken from the grill and let it rest for 5 minutes before slicing.
- 8Serve hot with your choice of sides.
Equipment
grillmixing bowlmeat thermometer
Ingredients
- ●4 chicken thighs
- ●2 cups mixed vegetables (carrots, bell peppers, zucchini)
- ●2 tbsp olive oil
- ●1 tsp garlic powder
- ●1 tsp onion powder
- ●1 tsp paprika
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●1 tsp dried thyme
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2In a large bowl, combine the chicken thighs, mixed vegetables, olive oil, garlic powder, onion powder, paprika, salt, black pepper, and thyme.
- 3Toss everything together until the chicken and vegetables are well coated with the seasoning.
- 4Spread the chicken and vegetables evenly on a baking tray.
- 5Bake in the preheated oven for 35-40 minutes, or until the chicken is cooked through and the vegetables are tender.
- 6Check the internal temperature of the chicken; it should reach 165°F (75°C).
- 7Remove from the oven and let it rest for 5 minutes before serving.
Equipment
baking traymixing bowlmeasuring spoonsoven
Originating from North Africa, harissa is a spicy chili paste that embodies the bold flavors of Moroccan cuisine. Traditionally used to enhance meats and stews, it has become a staple in various dishes across the region. The Harissa Chicken Tray-bake is a modern, convenient way to enjoy these vibrant flavors, combining marinated chicken with colorful vegetables, making it perfect for family meals or gatherings.
Ingredients
- ●chicken thighs
- ●harissa paste
- ●olive oil
- ●garlic
- ●onion
- ●bell peppers
- ●zucchini
- ●cherry tomatoes
- ●lemon
- ●cumin
- ●paprika
- ●salt
- ●black pepper
- ●parsley
- ●chickpeas
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2In a large bowl, combine harissa paste, olive oil, minced garlic, cumin, paprika, salt, and black pepper.
- 3Add chicken thighs to the bowl and coat them thoroughly with the marinade.
- 4Chop onion, bell peppers, and zucchini, then add them to the bowl with the chicken.
- 5Toss the vegetables to ensure they are coated with the marinade as well.
- 6Spread the chicken and vegetables evenly on a baking tray.
- 7Add halved cherry tomatoes and drained chickpeas to the tray.
- 8Squeeze lemon juice over the top and place lemon halves on the tray.
- 9Bake in the preheated oven for 35-40 minutes until the chicken is cooked through and golden.
- 10Check the internal temperature of the chicken, which should reach 165°F (75°C).
- 11Remove from the oven and let rest for 5 minutes.
- 12Garnish with chopped parsley before serving.
Ingredient Alternatives
harissa paste
Healthier: sriracha
Cheaper: red pepper flakes
Sriracha offers similar heat with fewer calories.
chicken thighs
Healthier: chicken breast
Cheaper: chicken drumsticks
Chicken breast is leaner, while drumsticks are often cheaper.
olive oil
Healthier: avocado oil
Cheaper: vegetable oil
Vegetable oil is more budget-friendly.
chickpeas
Healthier: lentils
Cheaper: canned beans
Canned beans are often less expensive and quicker to use.
Techniques
mixingbaking
Equipment
large bowlbaking trayknifecutting board
🌶️🌶️🌶️Hotmilksoy
Also Known As
Harissa Chicken BakeSpicy Chicken Tray-bake
Ingredients
- ●4 chicken thighs, bone-in and skin-on
- ●2 medium sweet potatoes, peeled and diced
- ●1 onion, chopped
- ●2 cloves garlic, minced
- ●1 bell pepper, sliced
- ●1 can (14 oz) diced tomatoes
- ●1 cup chicken broth
- ●1 tsp dried oregano
- ●1 tsp dried basil
- ●1/2 tsp red pepper flakes
- ●Salt and pepper to taste
- ●2 tbsp olive oil
- ●Fresh parsley for garnish
Instructions
- 1Preheat the oven to 375°F (190°C).
- 2In a large oven-safe skillet, heat olive oil over medium heat.
- 3Season the chicken thighs with salt and pepper, then add them to the skillet, skin-side down. Sear for about 5-7 minutes until golden brown, then flip and cook for another 5 minutes. Remove the chicken and set aside.
- 4In the same skillet, add the chopped onion, garlic, and bell pepper. Sauté for about 3-4 minutes until softened.
- 5Add the diced sweet potatoes to the skillet and stir to combine with the vegetables.
- 6Pour in the diced tomatoes and chicken broth, then add the oregano, basil, and red pepper flakes. Stir well.
- 7Return the chicken thighs to the skillet, nestling them into the mixture.
- 8Bring to a simmer, then cover the skillet and transfer it to the preheated oven.
- 9Bake for 30-35 minutes, or until the chicken is cooked through and the sweet potatoes are tender.
- 10Remove from the oven and let it rest for a few minutes before serving. Garnish with fresh parsley.
Equipment
Oven-safe skilletCutting boardKnifeMeasuring cupsMeasuring spoons
🌶️🌶️🌶️Low
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