Low Sodium Harissa Chicken

Elevate your weeknight dinners with this flavorful, health-conscious Low Sodium Harissa Chicken recipe! Packed with bold, smoky, and aromatic spices like cumin, coriander, and caraway, this dish delivers all the vibrant flavors of traditional harissa without the excessive salt. Juicy chicken thighs are marinated in a homemade harissa paste, made from freshly roasted red bell peppers, garlic, smoked paprika, and fresh herbs like cilantro and mint, ensuring a wholesome and satisfying bite in every forkful. With just 20 minutes of prep and a perfect oven-baked finish, this recipe is ideal for those seeking a heart-healthy, low sodium meal that doesn't compromise on taste. Pair it with couscous, rice, or a crisp salad for a well-rounded, Mediterranean-inspired feast!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 8 pieces Chicken thighs
• 2 large Red bell peppers
• 4 Garlic cloves
• 1 tablespoon Cumin seeds
• 1 tablespoon Coriander seeds
• 1 teaspoon Caraway seeds
• 2 teaspoons Smoked paprika
• 4 tablespoons Olive oil
• 2 tablespoons Lemon juice
• 1 teaspoon Chili powder
• 0.25 cup Fresh cilantro
• 0.25 cup Fresh mint
• 0.5 teaspoon Black pepper

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

On a baking sheet, place the red bell peppers and lightly drizzle with 1 tablespoon of olive oil. Roast in the preheated oven for 20-25 minutes until the skin is charred and blistered.

Step 3

Remove the bell peppers from the oven, place them in a bowl, and cover with plastic wrap. Allow them to steam for 10 minutes.

Step 4

While the peppers are steaming, heat a dry skillet over medium heat. Add the cumin, coriander, and caraway seeds. Toast the seeds until fragrant, about 2-3 minutes. Be careful not to burn them.

Step 5

Once the seeds are toasted, transfer them to a mortar and pestle or spice grinder. Grind to a coarse powder.

Step 6

Peel the roasted peppers, remove the seeds, and transfer them to a blender. Add the toasted seed mixture, garlic cloves, smoked paprika, chili powder, lemon juice, cilantro, mint, and 3 tablespoons of olive oil to the blender.

Step 7

Blend the mixture until smooth, creating a low sodium harissa paste. If needed, add a tablespoon of water to achieve a smooth consistency.

Step 8

In a large bowl, combine the chicken thighs with half of the harissa paste, ensuring each piece is well coated. Let it marinate for at least 20 minutes for better flavor.

Step 9

Heat a skillet over medium-high heat and add the marinated chicken thighs. Sear them for 4-5 minutes on each side, until browned.

Step 10

Transfer the seared chicken to a baking dish and spread the remaining harissa paste over the top.

Step 11

Bake the chicken in the preheated oven for 20 minutes, or until the internal temperature reaches 165°F (75°C) and juices run clear.

Step 12

Remove from the oven and let the chicken rest for 5 minutes before serving. Garnish with fresh cilantro and a sprinkle of black pepper.

Step 13

Serve the low sodium harissa chicken with a side of your choice, such as couscous, rice, or a simple salad.

Nutrition Facts

Serving size	(1704.0g)

Amount per serving	% Daily Value*
Calories	3244.8

Total Fat 193.4g	0%
Saturated Fat 47.7g	0%
Polyunsaturated Fat 5.3g
Cholesterol 1128mg	0%
Sodium 1070.8mg	0%
Total Carbohydrate 42.8g	0%
Dietary Fiber 16.4g	0%
Total Sugars 14.6g
Protein 320.6g	0%

Vitamin D 84IU	0%
Calcium 360.8mg	0%
Iron 22.7mg	0%
Potassium 4151.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 54.5%

Protein: 40.1%

Carbs: 5.4%