Pollo al Forno

Pollo al Forno is a flavorful Italian baked chicken dish, combining tender chicken with aromatic herbs and a zesty tomato sauce. This high-protein meal is perfect for a wholesome dinner that is both satisfying and nourishing.

Ingredients

• Chicken thighs - 400 grams
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Cherry tomatoes - 250 grams, halved
• Red onion - 1 medium, sliced
• Dried oregano - 1 teaspoon
• Dried basil - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - ½ teaspoon
• Parmesan cheese - 30 grams, grated
• Fresh basil - a handful, for garnish

Steps

1. Preheat the oven to 200°C (400°F).
2. In a large bowl, mix olive oil, minced garlic, oregano, basil, salt, and black pepper.
3. Add the chicken thighs to the bowl, ensuring they are well-coated with the marinade. Let it marinate for 15 minutes.
4. In a baking dish, arrange the sliced red onion and halved cherry tomatoes at the bottom.
5. Place the marinated chicken thighs on top of the vegetables in the baking dish.
6. Sprinkle grated Parmesan cheese over the chicken and vegetables.
7. Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes.
8. Remove the foil and bake for an additional 10-15 minutes, or until the chicken is cooked through and the skin is golden brown.
9. Garnish with fresh basil before serving.

Nutrition

• Calories: 480
• Protein: 38 g
• Carbs: 12 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 900 mg
• Cholesterol: 150 mg
• Total Fat: 30 g
• Saturated Fat: 7 g
• Unsaturated Fat: 20 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in antioxidants from tomatoes and herbs, promoting overall health.

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