Marinated Chicken with Lemon, Pepper and Coriander

Marinated Chicken with Lemon, Pepper and Coriander

Native to the Mediterranean, coriander is known for both its seeds (actually the dried, ripe fruit of the plant) and for its dark green, parsley-like leaves. The seeds themselves have been discovered in Egyptian tombs dating to 960 b.c. The flavours of the seeds and leaves bear absolutely no resemblance to each other. A few ground seeds can add a special aromatic touch to otherwise unsophisticated dishes, as is done in this recipe.

2 servings
Marinade 4 h
Preparation 10 min

Cooking 1 h

250 calories per serving 


Ingredients

1 clove garlic, minced or pressed    
1/4 dried chili peppers, minced   0.1 g
1/4 tsp peppercorns, ground or crushed   1 g
1/4 tsp coriander seeds, ground or crushed   0.4 g
1 tbsp olive oil   15 mL
2 tsp lemon juice, freshly squeezed   1/4 lemon
2 chicken legs, with back, skin removed   600 g
1 pinch salt [optional]   0.1 g

Before you start

The chicken must be marinated at least 4 hours before cooking.

Method

Marinate

Mince or press the garlic, mince the chili pepper, then put them in a baking dish. Coarsely grind the peppercorns and coriander seeds, using a pepper mill if available. Otherwise, place the spices in a plastic bag and crush them using a rolling pin. Add the spices to the dish, then pour in the oil and the lemon juice, then stir the mixture, using a fork until well combined.

Place the chicken pieces, without the skin, in the marinade, cover, and let them stand in the refrigerator at least 4 h, or better overnight.

Cook

Preheat the oven to 175°C/350°F.

Add a little salt and place the chicken in the middle of the oven. Cover, then bake 30 min. Take out the cover then bake additional 30 min. Serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (130g)

Amount

% DV*

* DV = Daily Value

Calories

250

Fat

13 g

20 %

Saturated 3 g
+ Trans 0 g

15 %

Cholesterol

90 mg

Sodium

115 mg

5 %

Carbohydrate

1 g

0 %

Fibre

0 g

1 %

Sugars

0 g

Protein

30 g

Vitamin A

2 %

Vitamin C

4 %

Calcium

2 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Sugar
Low :
Sodium
Source of :
Iron, Magnesium, Omega-6, Potassium, Vitamin B1, Vitamin B2, Vitamin E
Good source of :
Pantothenic Acid, Phosphorus, Vitamin B12, Vitamin B6
Excellent source of :
Niacin, Zinc

More info


This recipe is in the following categories: Poultry | Main courses/Entrées | Diabetes-friendly | Halal | Kosher | Low Sodium | Bake | Marinate

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