Mediterranean Diet Peri-Peri Chicken

Ignite your taste buds with this Mediterranean Diet Peri-Peri Chicken—a vibrant twist on a classic dish that marries bold, smoky flavors with wholesome ingredients. This crowd-pleasing recipe features tender chicken marinated in a fiery homemade peri-peri sauce made with roasted red bell peppers, bird's eye chili, garlic, and a splash of zesty lemon juice. Infused with Mediterranean staples like heart-healthy olive oil and aromatic oregano, the sauce is both tangy and perfectly spiced. Whether grilled to golden, charred perfection or roasted in the oven for succulent juiciness, this dish is a nutritious showstopper. Serve it alongside a fresh Mediterranean salad or roasted veggies for a well-rounded meal that's as nutritious as it is irresistible. Perfect for those following the Mediterranean diet or anyone craving a flavor-packed dinner option!

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 3 pounds Chicken (whole or pieces)
• 2 tablespoons Olive oil
• 2 whole Red bell peppers
• 4 pcs Bird's eye chili (or substitute with another hot chili)
• 6 pcs Garlic cloves
• 3 tablespoons Lemon juice
• 2 tablespoons Red wine vinegar
• 1 tablespoon Paprika
• 1 teaspoon Dried oregano
• 1 teaspoon Salt
• 1 teaspoon Black pepper

Directions

Step 1

Begin by preparing the peri-peri marinade. Roast the red bell peppers over an open flame or under a broiler until the skins are blackened. Place them in a bowl, cover, and let them steam for 5 minutes. Peel and discard the skins and seeds.

Step 2

In a blender, combine the peeled roasted bell peppers, bird's eye chili, garlic, olive oil, lemon juice, red wine vinegar, paprika, dried oregano, salt, and black pepper. Blend until smooth to create the peri-peri sauce.

Step 3

Reserve a small amount of the sauce for serving. Place the chicken in a large bowl or resealable bag and pour in the remaining peri-peri sauce. Ensure the chicken is well-coated and marinate in the refrigerator for at least 2 hours, preferably overnight.

Step 4

Preheat your grill to medium-high heat or preheat the oven to 400°F (200°C).

Step 5

If grilling, oil the grill grates and place the marinated chicken on the grill. Cook for approximately 6-8 minutes on each side, depending on the cuts, until cooked through. If using a whole chicken, butterfly it for even grilling and cook for about 20 minutes per side.

Step 6

If opting to roast, place the chicken on a baking sheet lined with parchment paper. Roast in the preheated oven for about 45 minutes, or until the internal temperature registers 165°F (75°C).

Step 7

Remove the chicken from the heat and let it rest for a few minutes.

Step 8

Serve the peri-peri chicken with reserved sauce and a side of Mediterranean salad or roasted vegetables.

Nutrition Facts

Serving size	(1743.5g)

Amount per serving	% Daily Value*
Calories	3651.4

Total Fat 214.9g	0%
Saturated Fat 56.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 1197.5mg	0%
Sodium 3495.9mg	0%
Total Carbohydrate 29.4g	0%
Dietary Fiber 9.1g	0%
Total Sugars 10.6g
Protein 372.6g	0%

Vitamin D 176.9IU	0%
Calcium 291.8mg	0%
Iron 20.5mg	0%
Potassium 3904.3mg	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: 54.6%

Protein: 42.1%

Carbs: 3.3%