Boneless chicken thighs marinated in yogurt, tomato paste and thyme, then seared on a grill pan. Lightly charred outside, juicy inside: an easy high-protein main for weeknight dinners.
Ingredients
Instructions
- 1
Grate the garlic and whisk it in a bowl with the yogurt, tomato paste, half the olive oil, thyme, black pepper and salt until smooth.
- 2
Open out the thighs and score the thick parts so they are an even thickness; coat well with the marinade, cover and refrigerate for at least 30 minutes (ideally 2-3 hours).
- 3
Heat a cast-iron grill pan over high heat for 3-4 minutes and brush it with the remaining olive oil.
- 4
Lay the thighs in the pan without crowding and cook over medium-high heat for 5-6 minutes per side, until well marked and cooked through.
- 5
Transfer to a board, rest for 3-4 minutes and serve hot.
Nutrition
Per serving
| Calories | 405 kcal |
|---|---|
| Protein | 52 g |
| Carbs | 3 g |
| Fat | 19 g |
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