Low Fat Frango Assado
Transform your weeknight dinners with this flavorful and healthy twist on a traditional Portuguese favorite—Low Fat Frango Assado. This dish features tender, marinated skinless chicken thighs roasted to golden perfection, all while keeping the focus on low-fat, high-flavor ingredients. A zesty blend of lemon juice, garlic, and smoked paprika infused with a hint of oregano and a touch of heat from red pepper flakes creates the perfect balance of savoriness and spice. Ready in under an hour with just 15 minutes of prep, this easy-to-make recipe is perfect for busy weeknights or wholesome family dinners. Garnished with fresh parsley, it pairs wonderfully with steamed vegetables or a crisp green salad, making it a mouthwatering, low-fat meal everyone will love. Perfectly optimized for a healthy lifestyle, Low Fat Frango Assado delivers big flavor without the guilt.
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Ingredients
- 2 lbs skinless chicken thighs
- 0.25 cup lemon juice
- 2 tablespoons olive oil
- 4 garlic cloves, minced
- 1 tablespoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
- 2 tablespoons fresh parsley, chopped
Directions
Step 1
Preheat your oven to 425°F (220°C).
Step 2
In a large mixing bowl, combine lemon juice, olive oil, minced garlic, smoked paprika, dried oregano, salt, black pepper, and red pepper flakes.
Step 3
Add the skinless chicken thighs to the bowl and toss well to coat thoroughly with the marinade. Allow the chicken to marinate for at least 10 minutes.
Step 4
Place the marinated chicken thighs on a baking sheet lined with parchment paper or a lightly greased roasting pan in a single layer.
Step 5
Roast in the preheated oven for 35 to 40 minutes or until the chicken is fully cooked through and has reached an internal temperature of 165°F (74°C).
Step 6
Remove the chicken from the oven and let it rest for about 5 minutes before serving.
Step 7
Garnish with freshly chopped parsley before serving to add a fresh burst of flavor.
Step 8
Serve hot with your choice of sides such as steamed vegetables or a fresh green salad to complete the low-fat meal.
Nutrition Facts
| Serving size | (1030.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1917.8 |
| Total Fat 111.0g | 0% |
| Saturated Fat 28.1g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 970.7mg | 0% |
| Sodium 3152.9mg | 0% |
| Total Carbohydrate 13.9g | 0% |
| Dietary Fiber 3.9g | 0% |
| Total Sugars 2.4g | |
| Protein 220.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 174.0mg | 0% |
| Iron 14.9mg | 0% |
| Potassium 2692.9mg | 0% |
Source of Calories