Greek · dinner
Greek Roast Chicken Thighs in Tomato-Oregano Marinade
Video by Dimitra's Dishes on YouTube · Open on YouTube
- Keto (4.4 g net carbs a serve)
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Skin-on chicken thighs roasted in an olive oil, tomato and oregano marinade: plenty of protein, no flour and only a few grams of carbohydrate.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Heat the oven to 220 °C and line a baking tray with baking paper or foil.
- Whisk the olive oil, tomato paste, garlic, balsamic vinegar, oregano, cinnamon, chilli flakes, salt and pepper into a thick marinade; loosen with a splash more vinegar if needed. 1:08
- Pat the chicken dry and rub the marinade all over both sides. Leave at least 15 minutes, or marinate a few hours or overnight in the fridge. 2:06
- Lay the thighs skin-side up on the tray and roast about 35 minutes, until the skin is golden and the thickest part reaches 74 °C. Grill for the last 2–3 minutes for extra-crisp skin. 2:29
- Rest 5 minutes, then spoon the tomatoey pan juices over the chicken. 3:27
Tip. Serves 4 (one thigh each) and the 180 g raw bone-in thighs are our estimates. In the video she uses about 6 thighs and white balsamic. For keto, serve with tzatziki and salad, not rice.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 5%
- Protein 28%
- Fat 67%
Fits keto: 4.4 g net carbs a serve, with 67% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High44%
24 µg a serve, mostly from chicken thighs (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High22%
0.4 mg a serve, mostly from chicken thighs (84%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High21%
2.3 mg a serve, mostly from chicken thighs (95%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E Source17%
2.5 mg a serve, mostly from olive oil (68%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-3 Source14%
0.2 g a serve, mostly from chicken thighs (49%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B12 Source13%
0.3 µg a serve, mostly from chicken thighs (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin K Source12%
14 µg a serve, mostly from olive oil (50%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Iron Source10%
1.9 mg a serve, mostly from chicken thighs (63%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
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Potassium8%
360 mg a serve, mostly from chicken thighs (66%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium7%
30 mg a serve, mostly from chicken thighs (75%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A7%
59 µg a serve, mostly from chicken thighs (84%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium3%
35 mg a serve, mostly from chicken thighs (36%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C3%
2.7 mg a serve, mostly from tomato paste (65%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate2%
9.8 µg a serve, mostly from chicken thighs (76%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D1%
0.2 µg a serve, mostly from chicken thighs (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Dimitra's Dishes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.