Of which 1.6 g sugars and 5.6 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (poultry) · Vitamin B6 (poultry) · Unsaturated fat (olive oil)
Allergens none
Garlic and herbes de Provence chicken thighs
Crisp outside, juicy inside, no excess oil.
Ingredients
- 4 boneless, skinless chicken thighs (600 g / 1¼ lb) — about 150 g each
- 2 tbsp olive oil (20 g / ¾ oz)
- 4 cloves garlic, minced (12 g)
- 2 tsp herbes de Provence (2 g)
- 1 tsp sweet paprika (2 g)
- ½ lemon (15 g / ½ oz) — juice only
- salt and black pepper, to taste
Method
- Make shallow cuts in the thighs so the marinade soaks in better.
- Mix the olive oil, garlic, herbs, paprika, salt, pepper and lemon juice.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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