Mediterranean Diet Garlic Chicken Recipe With Heart-Healthy Lemon Anchovy Sauce (6 Ingredients, 25 Minutes) by Jan Mostrom

I have to admit I always thought I didn’t like anchovies. The truth of it is I had never really had anchovies (knowingly) in a dish. I also never had cooked with anchovies until recently. I’ve realized anchovies are a bit like bacon in a dish in that they add an element of saltiness that I really love. Plus, anchovies are high in omega 3 fatty acids, which are so important for heart health and brain health, and that's just the tip of the iceberg in regards to the health benefits of anchovies.

This garlic chicken recipe with lemon anchovy sauce is a great healthy recipe to start your experience with anchovies. The best part? Don’t even tell your family there are anchovies in this delicious and easy high-protein garlic chicken recipe with lemon anchovy sauce until after they devour the whole dish! If your family is anything like mine, they won’t complain about anchovy dishes again!

To make this Mediterranean Diet recipe you will need the following gluten-free ingredients: boneless-skinless chicken thighs, olive oil, fresh garlic, anchovy fillets, capers, a lemon for juicing and serving, and optional crushed red pepper flakes and fresh parsley.

Serve this high-protein, Mediterranean recipe for dinner with your favorite side dishes.

Cuisine; American / Mediterranean
Prep Time: 10 minutes
Cook Time: 15 minutes (ovens vary)
Total Time: 25 minutes
Servings: 4

Ingredients

• 1/4 cup extra virgin olive oil
• 1 1/4 pounds boneless/skinless chicken thighs (4 to 5 thighs)
• 6 - 8 garlic cloves, smashed and peeled (divided)
• 5 - 7 anchovy fillets
• 2 tablespoons capers, drained and patted dry
• crushed red pepper flakes, to taste (optional)
• 1 lemon, halved (divided)
• fresh parsley, for serving (optional)

Here's how to make it: 

1. Add the olive oil to a large saucepan and heat over medium-high. When the oil is hot, add half of the smashed garlic, capers, anchovies and crushed red pepper flakes, if using. Stir and cook for 4 to 5 minutes, using a wooden spoon to break up the anchovies as they cook, until the garlic turns golden brown. (If you don't like capers, leave them out.)
   
2. Season the chicken with salt and black pepper. Add the chicken to the oil and cook until one side is golden brown.
   
3. Flip the chicken over and place the pan into a preheated 350-degree F oven. Cook for another 6 to 10 minutes, or until the chicken thighs reach an internal temperature of 165 degrees F.
   
4. Transfer the cooked chicken to a plate or platter. (Be careful because the handle will be hot.)
   
5. Place the pan back on the stove and add the remaining garlic and the juice from half the lemon. Scrape the bottom brown pieces with a spatula or wooden spoon for 30 seconds. Place the chicken back into the pan and spoon the sauce over the chicken for another 30 seconds.
   
6. Place the chicken back on the platter, squeeze the last half of lemon over the top and drizzle with all the sauce from the pan. Garnish with chopped parsley, if desired. Serve and enjoy. Store any leftovers in an airtight container and reheat in the microwave.
   

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