If you’re looking for a delicious, balanced meal that’s full of flavor and good for you, then this recipe is perfect. Crispy Lemon Herb Chicken Thighs with Bulgur and Spinach is inspired by the heart-healthy Mediterranean style of cooking. It brings together the flavorful crispiness of seasoned chicken thighs with the nutty goodness of bulgur wheat and nutrient-packed spinach for a complete meal that’s simple and satisfying.
What Makes This Meal Special?
This dish combines protein, whole grains, and greens in one hearty serving. Chicken thighs are juicy and flavorful, especially when marinated with fresh lemon, garlic, and herbs. Bulgur is not only quick to make but also full of fiber and beneficial nutrients. Spinach adds a vibrant color, flavor, and a host of vitamins and minerals. It’s a wholesome dinner you can feel good about eating — and it’s easy enough for a weeknight treat.
Health Benefits and Considerations
Chicken Thighs
Chicken thighs are rich in protein, B vitamins, and healthy fats. While they have more fat than chicken breasts, they also offer more flavor. Removing the skin after cooking or choosing skinless thighs can help reduce fat content.
Bulgur Wheat
Bulgur is a whole grain high in fiber, which helps with digestion and feeling full longer. It’s also a good source of plant-based protein and essential minerals like magnesium and iron.
Spinach
Spinach is low in calories but packed with nutrients like iron, vitamin K, vitamin A, and folate. It also contains antioxidants that support heart and eye health.
Precautions
If you’re watching your sodium intake, use low-salt broth or limit additional salt in the recipe. Bulgur contains gluten, so this dish is not suitable for people with gluten sensitivities or celiac disease. Always be sure chicken is fully cooked to 165°F (75°C) to avoid foodborne illness.
Recipe: Crispy Lemon Herb Chicken Thighs with Bulgur and Spinach
Servings:
Serves 4
Prep Time:
15 minutes
Cook Time:
35 minutes
Ingredients:
- 4 bone-in, skin-on chicken thighs
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 lemon (zested and juiced)
- Salt and black pepper to taste
- 1 cup bulgur wheat
- 2 cups low-sodium vegetable or chicken broth
- 3 cups fresh spinach, chopped
- 1 tablespoon chopped parsley (optional for garnish)
Instructions:
- Marinate the Chicken: In a bowl, combine olive oil, minced garlic, oregano, thyme, lemon zest, lemon juice, salt, and pepper. Rub this mixture all over the chicken thighs. Let them marinate for at least 15 minutes (or up to 2 hours if you have time).
- Cook the Chicken: Heat a large skillet over medium-high heat. Place chicken thighs skin-side down and sear for 5-7 minutes until skin is crispy and browned. Flip and cook another 5-7 minutes. Transfer the skillet to a 400°F (200°C) oven and roast for another 15 minutes, or until the internal temperature reaches 165°F (75°C).
- Prepare the Bulgur: While the chicken is cooking, bring the broth to a boil in a medium pot. Stir in the bulgur, cover, reduce heat to low, and simmer for 12-15 minutes until the liquid is absorbed and the bulgur is tender. Remove from heat and fluff with a fork.
- Cook the Spinach: In a separate pan, heat a splash of olive oil over medium heat. Add chopped spinach and sauté for 2-3 minutes until wilted. Season with a little salt and pepper.
- Assemble the Plate: Serve each chicken thigh over a bed of bulgur topped with sautéed spinach. Garnish with fresh parsley and a squeeze of lemon juice if desired.
Final Tips
You can easily meal prep this recipe by doubling the bulgur and spinach, and storing the cooked chicken separately. It keeps well in the fridge for up to four days. You can also switch the chicken for tofu or chickpeas for a vegetarian twist.
This Crispy Lemon Herb Chicken Thighs with Bulgur and Spinach recipe offers a nutritious and balanced way to enjoy Mediterranean flavors right from your kitchen. It’s filling, flavorful, and proof that healthy meals don’t have to be complicated.
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