No-oil baked Chicken in a Garlic-Cilantro-Mint Marinade
As promised, here is another of my Quick fix healthy dinners. In case you missed the salmon post, Siv and I are trying to eat healthy at least a few days a week. We do go a little overboard on weekends, eating out or cooking the fattiest cuts of meat. But last year we used to get a lot of take-outs during weekdays, so we are in a much better place this year. Also, by not cutting the sinful foods completely out of our diet, we are not deprived and hopefully will stick with the plan longer.
During these healthy-cooking experiments, I think I’ve figured out the secret to making perfectly fork-tender baked chicken, that too with no oil. The secret is to bake the chicken in a covered pan, so it gets cooked in its own steam. I have tried different marinades with this method, and have always ended up with the most perfect tender chicken. It works best with the dark meat though, chicken breast doesn’t always end up so tender.
Ingredients
- 4 small chicken thighs
- 1/2 cup coriander leaves
- 1/2 cup mint leaves
- 2 tbsp garlic pieces
- Salt to taste
- 2 tbsp lemon juice
- 1 tbsp fat free yogurt
- 1.5 tbsp black peppercorns
- 1 tsp coriander powder
- 1 tbsp chopped green herbs (optional)
Method
Clean and pat dry the chicken thighs.
Crush the peppercorns in a mortar with a pestle. Add the garlic pieces and crush these coarsely. Place the mint and coriander leaves in the mortar and crush with the pestle to form a coarse paste. Transfer to a bowl and stir in the coriander powder, lemon juice, salt and yogurt. Mix well to form a marinade.
Apply the marinade liberally on the chicken pieces and marinate for about an hour or more in the refrigerator.
Pre-heat the oven to 375F.
Arrange the chicken pieces in an oven proof non-stick pan. (if a non-stick pan is not available, you will have to coat the cooking surface with a little oil.) Sprinkle the chopped fresh herbs on top of the chicken if using. Cover with a tight fitting oven-proof lid, or cover securely with aluminum foil. Bake for 35 minutes.
Remove the pan from the oven, open the pan and cook on an open stove till all the liquids have dried up and the chicken pieces turn into a golden color.
Serve with salad or sauteed vegetables. You won’t need a knife to eat this one, it will be fork tender.
We had ours with a mixed greens salad with pear, walnut and a minty dressing. A healthy and satisfying meal.
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Yum yum :drool: and healthy,
Bingo!!!! Loved the marinade… the picture and the fork tendor chicken. this and salmon receipe are bookmarked to try. 
Missed this one out… Absolutely adore your new layout… It rocks girl.. Wish I can find some time to work and improve mine.
sig..that salad looks great..i have been indulging on weekends too..by Saturday..i am so ready to eat pizza or ice-cream..that i will cheat if i do not give in
Wow…that looks yummy Sig. I am trying this one soon…
:drool:
Am looking for etymology of ‘mess’, by the way, will mail you as soon as I find something.
Healthy healthy healthy !!!!
Yes): I switched to salads for dinner for a week, and I get a bloated feeling.
This is a winner
Are you experiencing any such issues ?
Love U sig! This IS THE most awesome recipe.
the marinade sure sounds yum
it looks straight out of a swanky restaurant 
u confuse me with ur plating /pics
Sig ,your pic makes my mouth water , chicken looks sooo good ,one of the indian restaurant in my place serve this chicken on a sizzler
Hi Sig- Love your health conscious recipes. Planning to try them out soon!
Lovely marinade, Sig! I am thinking that i should try this marinade with protobello mushrooms
Love the idea for the salad too!
lovely recipe..looks good too
looks delicious Sig.
Sig, I always count on you for new, innovative and quick fix non-veg recipes. I am already reviving from your salmon post and now this mouthwatering chicken with healthy marinade is also topping my to-to-list. Thanks for indulging us with ur lovely recipes….
I am glad you cut down on the takeouts, is that ur new year resolution?
no oil?? wow! thats awesome. and i see u too the pic in the night. i just let all my weeknight go without blogging cuz of how bad the pics turn out in the night.. i guess i shud follow ur footsteps and learn to use flash more effectively
That one looks really flavorful & perfectly done Sig. I can surely use some delicious yet healthy food!! Thanks
P.S. – I also love your new looking blog.
This marinade rocks! Obviously, no chicken for me, but I’ll gladly try this on some halibut or cod
that is a lovely and tender piece there and minus any oil
Marinade sounds interesting and I love walnuts in a green salad for its crunchiness!!!
Oil free??Then its Great!..Looks moist and soft as always..Fine recipe,Sig!! :drool:
Mint is such a great way to add lots of flavor without calories. This is a delicious recipe, Sig.
Oh i am indeed going to use the tip you gave for making the chicken.
That plate indeed looks so good.
I am also trying to eat less fatty food, which is always a misery, but you can give me this i will happily enjoy.
The salade too just looks so good
It indeed looks light and healthy ! A very good option for a healthy meal
Yes):
The marinade is superb! I always marinate and it makes a big difference to the meat I feel – the chicken looks delicious and healthy too!
That looks so yummy, sig! I love baked chicken too, for a quick meal. I have recently bought a meat pounder and started pounding the meat before marinating. Try it. Pounding makes it better, especially for the chicken breasts.
Every time I visit you, I get carried away with the beauty of your renovated blog, and I forget to comment. I think I didn’t even tell you how good it looks. It’s really neat! 
Yes):
I am commenting on your blog after a long time.
I have to add this to that chicken wing recipe you posted a little while back. Fantastic Sig!
Just happened upon your blog -must try this recipe, thanks for sharing
wow! the chicken piece looks stunning ! with salad, this must be awesome. :drool:
hy i tried ths recipe and it came out pretty gud
..luved the mint/cilantro combinatn..i couldnt get the exact luk as n the pic though 
hehe..maybe i gotto master ths skill too…hy keep posting more of healthy nd quick meals..cheers !
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Hi Sig
This is Nisha…..i live in NZ………..
Wow ….how did i miss your blog all these days……..
First visit to your blog……i have book marked this page ……and i love all your cocktail recipe’s……your are fantabulous gurl……….love your recipe’s …….gonna try this recipe tmrw for BBQ party…….
Thanks a lot !!!!!!!!!!
Hi Nisha, welcome to Live to Eat! Hope you and the guests liked this recipe..
well that chicken looks interesting enuf……..and simple to make……….gonna make it today. ive already put some garlic and ginger onto the chicken i know you havent put ginger but hey its already done with ……..so ill just add the rest of the stuff dont have the pudina………..what do you know ill have a new recipe with lesser ingredients not to forget a new taste which might be lacking …..
The chicken turned out awesome. I think i overdid the pepper a bit but my hubby devoured the whole lot so i m assuming its a huge hit
;->
I am glad it turned out well, and you can never overdo pepper
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[...] mint marinade that would go well with most meats or tofu. Garlic-Cilantro-Mint Marinade A Raspberry [...]
have u used chicken thighs with or without skin in the no oil baked chicken in garlic cilanthro mint marinade. please clarify
I used thighs without skin
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