Marinated Chicken with Lemon, Pepper and Coriander

3 Reviews
100% would make this recipe again

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.

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Marinade : 4 h Preparation : 10 min Cooking : 1 h
250 calories/serving
This recipe is reserved to subscribers to Premium and VIP

Ingredients

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 0.2 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] 0.2 g

Before you start

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

Method

Marinate

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.

This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (130 g)

Amount

% Daily Value

Calories

250

Fat

13 g

20 %

Saturated 3 g
+ Trans 0 g

15 %

Cholesterol

90 mg

Sodium

120 mg

5 %

Carbohydrate

1 g

0 %

Fibre

0 g

1 %

Sugars

0 g

Net Carbs

1 g

Protein

29 g

Vitamin A

2 %

Vitamin C

4 %

Calcium

2 %

Iron

13 %

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 0
Meat and Alternatives 3 ½
Fats 1

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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