Ingredients:
- 4 boneless chicken thighs , with skin they are quite easy to bone y necessary
- green vegetables , such as broccoli to serve
Directions:
- Mix together the garlic, chilli, lemonrind and coriander or parsley.
- Generously season the chick thighs, then gently loosen the skin from the flesh.
- Spoon the chilli mixture between the skin and the flesh, the stretch the skin back into place.
- Heat a large non-stick skillet and cook the chicken thighs skin-side down for 20 minutes over medium heat, without turning, until the skin is crunchy and deep-golden and the flesh has cooked through.
- Turn the chicken and squeeze over the lemon juice.
- Cook for a further minute or so, then serve skinside up with plain rice and green vegetables.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 17.98 Kcal (75 kJ) | ||
| Calories from fat | 1.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.12g | 0% | |
|---|---|---|---|
| Sodium | 4.91mg | 0% | |
| Potassium | 133.07mg | 3% | |
| Total Carbs | 4.55g | 2% | |
| Sugars | 1.04g | 4% | |
| Dietary Fiber | 1.11g | 4% | |
| Protein | 0.87g | 2% | |
| Vitamin C | 26.8mg | 45% | |
| Iron | 1.1mg | 6% | |
| Calcium | 35.4mg | 4% | |
| Amount Per 100 g | |||
| Calories | 52.89 Kcal (221 kJ) | ||
| Calories from fat | 3.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.35g | 0% | |
|---|---|---|---|
| Sodium | 14.43mg | 0% | |
| Potassium | 391.43mg | 3% | |
| Total Carbs | 13.39g | 2% | |
| Sugars | 3.05g | 4% | |
| Dietary Fiber | 3.28g | 4% | |
| Protein | 2.56g | 2% | |
| Vitamin C | 78.8mg | 45% | |
| Iron | 3.3mg | 6% | |
| Calcium | 104.2mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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