Oil-free French fries with spicy chicken legs

Oven-Baked Spicy Chicken Thighs with Oil-Free French Fries – A Healthy and Delicious Recipe

Who can resist a serving of crispy, flavorful French fries? Now, imagine enjoying these fries without using any oil, paired with oven-baked spicy chicken thighs. This recipe is not only healthier but also offers a burst of flavors that will delight your taste buds. Let’s discover together how to prepare this tasty dish!

Preparation Time: 20 minutes
Cooking Time: 40-50 minutes
Servings: 4

Recipe History

French fries are a popular dish worldwide, with each culture having its own variation. However, oil-free frying is a modern innovation that preserves the taste and texture of the potatoes while reducing calorie intake. Combining fries with spicy chicken thighs is a brilliant idea that provides a complete meal rich in protein and carbohydrates.

Ingredients

To prepare this recipe, you will need the following ingredients:

- 750 g potatoes (choose new or red potatoes, which are sweeter and creamier)
- 2 chicken thighs (preferably from free-range chickens)
- 150 g breadcrumbs (you can use whole wheat breadcrumbs for a healthier option)
- 15 g chili (adjust the amount according to your spice preference)
- 10 g salt (sea salt is an excellent choice for a more intense flavor)

Recipe Preparation

Step 1: Preparing the Ingredients

1. Start by peeling the potatoes. Make sure to wash them thoroughly to remove any impurities. Cut them into suitable pieces (about 1-2 cm) so they cook evenly.

2. Rinse the chicken thighs under cold running water. This step is essential for removing any impurities and ensuring cleaner meat.

Step 2: Boiling the Potatoes and Chicken Thighs

3. In a large pot, add water and bring it to a boil. Once the water is boiling, add the potatoes and let them boil for 10 minutes. This will help achieve a soft and creamy interior.

4. Meanwhile, place the chicken thighs in hot water for 15 minutes. This will help tenderize the meat and reduce the baking time in the oven.

Step 3: Preparing the Spice Mixture

5. In a separate bowl, combine the breadcrumbs with salt and chili. You can also add other preferred spices, such as paprika or garlic powder, to enhance the dish's flavor.

Step 4: Assembling and Baking

6. After the potatoes have boiled, drain them well and transfer them to a dry pot. Add the breadcrumb and spice mixture, then mix well using a spatula to ensure each piece is evenly coated.

7. Arrange the potatoes on a baking tray in a single layer. Now, remove the chicken thighs from the water, drain them, and sprinkle them with the same breadcrumb and spice mixture. Place the thighs on top of the potatoes.

8. Preheat the oven to 180 degrees Celsius. Place the tray in the oven and bake for 40-50 minutes, or until the potatoes are golden and crispy, and the chicken thighs are fully cooked.

Step 5: Serving

9. Once the dish is ready, take it out of the oven and let it cool for a few minutes. Then, serve it warm, alongside a fresh salad or a garlic yogurt sauce for a delightful contrast of flavors.

Helpful Tips

- Recipe Variations: You can replace the chicken thighs with another type of meat, such as chicken breast or even fish, for a lighter option. You can also add vegetables like carrots or zucchini to the tray for a more diverse meal.

- Different Flavors: Experiment with various spices. For example, adding oregano or thyme will bring a Mediterranean touch to the dish.

Nutritional Benefits

This recipe is rich in complex carbohydrates from the potatoes, providing energy, and protein from the chicken. Additionally, by avoiding oil, you significantly reduce saturated fat intake, making this dish a healthier choice.

Frequently Asked Questions

1. Can I use frozen potatoes?
Yes, but it is recommended to thaw and dry them well before using to avoid excess moisture.

2. What other sides can I serve with this dish?
A summer salad with tomatoes, cucumbers, and red onion would perfectly complement this meal. Additionally, a side of mayonnaise or ketchup can add extra flavor.

3. How can I store leftovers?
If there are any leftovers, store them in an airtight container in the refrigerator for 2-3 days. Reheat in the oven to maintain the crispy texture.

Now that you have all the necessary information, it’s time to start cooking! Enjoy every bite of this delicious oil-free French fries recipe with spicy chicken thighs and indulge in a culinary delight. Bon appétit!