Marinating chicken in yoghurt for this roasted Greek chicken yields delicious results that will keep you coming back for more. It’s a simple recipe that can be prepared before your afternoon run, then cooked in under an hour. Packed with protein, it’s the perfect recovery meal.
Choosing The Chicken
This recipe calls for skin-on, bone-in chicken thighs, but it can be replicated with different cuts of chicken. I prefer the flavour from roasted chicken with the skin on, and the extra fat provides me with energy when out on longer runs. If you like chicken without skin, it’s easy to remove it with your hands.
As for bone-in chicken, it is a must. I have a friend who feels nauseous at the sight of chicken on the bone, which is unfortunate. The bones in meat conduct heat more slowly, resulting in a slower cooking time. However, the bone helps cook the chicken pieces more evenly as it keeps the flesh moist and adds flavour, much like bones do when making a stock.
The Marinade for Roasted Greek Chicken
Fats and acids help break down the tougher fibres in meat, resulting in softer, more tender meat. Just one look at this recipe tells you everything you need to know about the final result, as it contains Greek yoghurt, olive oil, and lemon juice. So with olive oil and lemon juice in support, this roasted Greek chicken falls off the bone.
However, take caution. Most marinades require marinating your meat for as long as possible, with some calling for a minimum of a few days. I wouldn’t recommend marinating your chicken in yoghurt for longer than 24 hours, as the protein may break down too much from the acids in the yoghurt and result in a mushy texture.
Nutrition for Runners
Chicken Thigh – Chicken thighs are high in protein, which helps muscle repair and boost recovery after a run. One chicken thigh, cooked according to this roasted Greek chicken recipe, contains 26g of protein. The dark meat of chicken also contains more iron than chicken breasts, which is important in energy production as it supports oxygen production.
Garlic – It wouldn’t be Greek without garlic. Apart from imparting incredible flavour, garlic also contains anti-inflammatory properties, alongside lemon and olive oil. These anti-inflammatory properties contribute to a reduction in soreness after an intense run.
Greek Yoghurt – Please use regular Greek yoghurt as it contains the best flavour. However, lower-fat alternatives will also yield delicious results. Greek yoghurt contains probiotics that help aid digestion. This is important after longer mileage weeks, as blood is diverted from the gut to cool and power the muscles, resulting in bloating, cramping, nausea, and diarrhoea.
Roasted Greek Chicken
Ingredients
- 8 Bone-In Chicken Thighs Skin On
- 250 ml Greek Yoghurt
- 3 Tbsp Olive Oil
- Zest & Juice from 1 Lemon
- 1 Tbsp Oregano
- 1 Tbsp Fresh Parsley Chopped
- ½ Tbsp Paprika
- 4 Garlic Cloves Crushed
- 1 Tsp Salt
- 1 Tsp Cracked Black Pepper
Instructions
- To make the marinade, combine the yoghurt, olive oil, lemon juice and zest, oregano, parsley, paprika, garlic, salt, and pepper.
- Mix the chicken in the marinade and refrigerate for a minimum of 20 minutes, but no longer than 24 hours.
- Preheat the oven to 190°C or 170°C Fan or 375°F or Gas 5
- Arrange the chicken thighs, skin side up, in a baking dish.
- Roast for 40-45 minutes, or until the thighs are golden brown and the chicken is cooked through, ideally when the internal temperature reaches 75 °C as measured by a probe thermometer.
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