Mediterranean Diet Asian Glazed Chicken

Elevate your weeknight dinner routine with this Mediterranean Diet Asian Glazed Chicken, a fusion of bold Asian-inspired flavors and heart-healthy Mediterranean principles. This recipe features tender, juicy chicken thighs marinated in a flavorful blend of low-sodium soy sauce, honey, fresh ginger, and garlic, all balanced with the tangy kick of rice vinegar and a hint of sesame oil. Perfectly seared for a golden crust and finished in the oven, the chicken is glazed to glossy perfection with a reserved portion of the marinade. Garnished with fresh cilantro, green onions, and sesame seeds, this dish is vibrant, aromatic, and absolutely irresistible. Ready in just 45 minutes, it’s a wholesome, protein-packed meal that pairs beautifully with steamed vegetables or a crisp side salad, making it a great choice for those following the Mediterranean diet. Keywords: Mediterranean diet, Asian glazed chicken, healthy dinner recipe, flavorful chicken thighs.

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces boneless skinless chicken thighs
• 2 tablespoons extra-virgin olive oil
• 3 tablespoons soy sauce (low-sodium)
• 3 tablespoons honey
• 1 tablespoon fresh ginger
• 3 cloves garlic
• 2 tablespoons rice vinegar
• 1 teaspoon sesame oil
• 0.5 teaspoon red chili flakes
• 2 tablespoons fresh cilantro
• 2 tablespoons green onions
• 1 tablespoon sesame seeds

Directions

Step 1

In a medium bowl, create the marinade by mixing soy sauce, honey, grated ginger, minced garlic, rice vinegar, olive oil, sesame oil, and red chili flakes until well combined.

Step 2

Reserve 1/4 cup of the marinade for later use.

Step 3

Place the chicken thighs in a shallow dish or a ziplock bag and pour the remaining marinade over them. Ensure the chicken is fully coated by turning them in the marinade.

Step 4

Cover the dish or seal the bag and refrigerate for at least 30 minutes, preferably up to 2 hours to allow the flavors to meld.

Step 5

Preheat your oven to 375°F (190°C).

Step 6

In a large oven-safe skillet, heat olive oil over medium-high heat. Add the marinated chicken thighs, skin-side down, and sear for 4-5 minutes until golden brown.

Step 7

Flip the chicken thighs and pour the reserved marinade over them.

Step 8

Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).

Step 9

Remove the skillet from the oven. Let the chicken rest for a few minutes, then garnish with chopped cilantro, green onions, and sesame seeds before serving.

Step 10

Serve warm with additional vegetables or a side salad for a complete Mediterranean Diet compliant meal.

Nutrition Facts

Serving size	(385.0g)

Amount per serving	% Daily Value*
Calories	871.4

Total Fat 59.2g	0%
Saturated Fat 10.2g	0%
Polyunsaturated Fat 7.9g
Cholesterol 176.4mg	0%
Sodium 192.1mg	0%
Total Carbohydrate 57.8g	0%
Dietary Fiber 2.0g	0%
Total Sugars 52.2g
Protein 34.7g	0%

Vitamin D 0IU	0%
Calcium 60.4mg	0%
Iron 3.0mg	0%
Potassium 591.7mg	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: 59.0%

Protein: 15.4%

Carbs: 25.6%