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Greek Lemon Chicken and Potato Bake

Greek Lemon Chicken and Potato Bake

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Prepration Time
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Total Time
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Prepration Time
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Total Time
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Prepration Time
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Total Time
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Prepration Time
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Total Time
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Prepration Time
  • 50–55 minutes
Total Time
  • 70 minutes
Serving
  • 4 people

Ingradients

Main:
  • 4 bone-in, skin-on chicken thighs (about 6 oz each, ~2.5 lbs total)
  • 1.5 lbs (680g) Yukon Gold or red potatoes, cut into large chunks
  • 1 large red onion, sliced into wedges
  • 4 cloves garlic, minced
Lemon-Herb Marinade:
  • ⅓ cup olive oil
  • ¼ cup fresh lemon juice (about 1½ lemons)
  • 1 tbsp red wine vinegar (optional, for tang)
  • 1½ tsp dried oregano (or 1 tbsp fresh)
  • 1 tsp dried thyme
  • 1 tsp salt
  • ½ tsp black pepper
  • ½ tsp paprika (optional, for color)
For Finishing:
  • 1 lemon, sliced into rounds
  • 2 tbsp chopped fresh parsley or dill
  • Extra lemon wedges (for serving)

Directions

  1. Preheat Oven:

    • Preheat oven to 375°F (190°C).
    • Use a large, deep oven-safe skillet or Dutch oven (like cast iron) or a roasting pan.

  2. Marinate the Chicken:

    • Pat chicken thighs dry with paper towels.
    • In a bowl, whisk together olive oil, lemon juice, red wine vinegar, oregano, thyme, salt, pepper, and paprika.
    • Place chicken in the pan and pour half the marinade over it. Rub to coat.

  3. Add Vegetables:

    • Toss potatoes and onions with remaining marinade in a bowl.
    • Arrange around the chicken, tucking garlic and lemon slices in between.

  4. Roast:

    • Cover the pan with a lid or aluminum foil.
    • Bake for 30 minutes.
    • Uncover and continue roasting 20–25 minutes more, until:
      • Chicken reaches 175°F (80°C) internally.
      • Skin is golden and slightly crisp.
      • Potatoes are fork-tender and soaked in lemony juices.

  5. Finish & Serve:

    • Remove from oven.
    • Sprinkle with fresh parsley or dill.
    • Serve hot with extra lemon wedges for squeezing.
    • Great with a Greek salad (horiatiki), tzatziki, or crusty bread.

Pros:

  1. High in Protein (30g): Supports muscle health and satiety.
  2. Rich in Flavor Without Cream or Cheese: Gets bold taste from lemon, herbs, and garlic.
  3. One-Pan Meal: Minimal cleanup — ideal for weeknights.
  4. Meal-Prep Friendly: Tastes even better the next day as flavors meld.
  5. Heart-Healthy Fats: Olive oil provides monounsaturated fats linked to cardiovascular benefits.

Cons:

  1. Calorie-Dense (480): May not suit strict weight-loss plans without portion control.
  2. Bone-In Chicken Takes Longer: Not as quick as boneless cuts.
  3. Lemon May Trigger GERD: Acidic juice can cause heartburn in some.
  4. Potatoes Are Starchy: Not ideal for low-carb or diabetic diets without modification.
  5. Skin Adds Saturated Fat: While tasty, it increases fat content.

Suitability for Aged People (65+ years)

✅ Highly Suitable — With Minor Tweaks:

  • High-Quality Protein (30g): Helps prevent sarcopenia (muscle loss).
  • Soft, Tender Potatoes & Chicken: Easy to chew and digest.
  • Low in Added Sugar & Processed Ingredients: Clean, whole-food meal.
  • Anti-Inflammatory Ingredients: Olive oil, lemon, and garlic support heart and immune health.

🔹 Recommendations for Seniors:

  • Use boneless, skinless chicken thighs for easier eating and less fat.
  • Cut potatoes into smaller pieces for faster cooking and softer texture.
  • Reduce lemon juice slightly if sensitive to acidity.
  • Serve with a side of tzatziki (cooling yogurt sauce) to soothe digestion.
  • Pair with a light green salad for balance.

Who Should Avoid or Modify This Recipe?

Condition
Reason
Suggested Modification
GERD / Acid Reflux
Lemon juice is acidic and may trigger heartburn.
Reduce lemon juice or serve on the side.
Diabetes
Potatoes are starchy; affects blood sugar.
Replace with sweet potatoes or cauliflower.
Heart Disease
Moderate fat; best in moderation.
Use skinless chicken and less oil.
Kidney Disease
High potassium (1,100mg); monitor if on renal diet.
Avoid or consult a renal dietitian.
Difficulty Chewing
Bone-in and firm potatoes may be tough.
Use boneless chicken and soft-cooked veggies.
Ulcers / Gastritis
Acidic lemon may irritate stomach lining.
Avoid or consume only in remission.
Low-Fat Diet
Olive oil and chicken skin add fat.
Use skinless chicken and reduce oil to 2 tbsp.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
480
Total Fat
26g
34%
Saturated Fat
6g
30%
Trans Fat
0.2g
Cholesterol
130mg
43%
Sodium
520mg
23%
Total Carbohydrate
34g
12%
Dietary Fiber
4g
14%
Total Sugars
5g
Protein
30g
60%
Vitamin A
180 IU
4%
Vitamin C
45mg
50%
Calcium
90mg
7%
Iron
3.2mg
18%
Potassium
1,100mg
23%