Greek Chicken Thighs and Potatoes with Creamy Tzatziki Sauce

Ingredients

• 6 chicken thighs (bone-in, skin removed for lower calories)
• 8 baby potatoes (each chopped into 4 smaller pieces)
• 2 tsp olive oil
• 1 lemon juice (freshly squeezed)
• 1 tbsp garlic (minced)
• 1 tsp salt (for chicken seasoning)
• 1 tsp dried oregano
• 1 tsp onion powder
• 1 tsp chili flakes
• 1 tsp black pepper
• 1 tsp smoked paprika
• 1 cup fat free greek yogurt (plain)
• 1 lemon juice (for tzatziki sauce)
• 2 tsp garlic (minced, for tzatziki sauce)
• 0.5 cup cucumber (chopped)
• 0.25 cup fresh parsley (chopped)
• 0.5 tsp salt (for tzatziki sauce)
• 0.5 tsp dried dill

Steps

1. 1

   Prepare the chicken by removing the skin from the 6 bone-in thighs to reduce calorie content. Chop the 6-8 baby potatoes into quarters (4 pieces each).

2. 2

   In a large mixing bowl, combine the chicken thighs and chopped potatoes. Add 2 tsp olive oil, the juice of one lemon, and 1 tbsp minced garlic.

3. 3

   Season the chicken and potatoes with 1 tsp each of salt, dried oregano, onion powder, chili flakes, black pepper, and smoked paprika. Toss everything together until the chicken and potatoes are evenly coated in the oil and spices.

4. 4

   To cook in the oven: Preheat your oven to 450°F (230°C). Arrange the chicken and potatoes on a baking sheet and roast for 25-30 minutes, flipping the chicken and tossing the potatoes halfway through the cooking time.

5. 5

   To cook in an air fryer: Preheat the air fryer to 390°F (200°C). Place the chicken and potatoes in the basket and cook for 18-20 minutes, flipping the chicken halfway through to ensure even browning.

6. 6

   While the chicken is cooking, prepare the Tzatziki sauce. In a medium bowl, mix 1 cup fat-free plain Greek yogurt, the juice of one lemon, 2 tsp minced garlic, 1/2 cup chopped cucumbers, 1/4 cup chopped parsley, 1/2 tsp salt, and 1/2 tsp dill.

7. 7

   Serve the roasted chicken and potatoes hot with a generous side of the creamy Tzatziki sauce.

Notes

For meal prep, store the chicken and potatoes separately from the Tzatziki sauce to keep the potatoes from getting soggy. The sauce can be made ahead of time and stored in the fridge for up to 3 days. If using skinless chicken thighs, the cooking time remains the same, but ensure they reach an internal temperature of 165°F.

Nutrition per serving

• main dish
• high-protein
• meal prep
• greek
• chicken
• potatoes
• air fryer
• baked