Ingredients

For the Chicken

• 2.65 lbs / 1,200 g boneless skinless chicken thighs

• 2.5 tsp / 15 g salt

• 4 tsp / 12 g garlic powder

• 3 tsp / 9 g onion powder

• 4 tsp / 4 g dried oregano

• 3 tsp / 6 g dried parsley

• 4 tsp / 10 g paprika

• 3 tsp / 7 g ground cumin

• 1 oz / 30 g honey

• 3–3.5 oz / 80–100 g tomato paste

• 1 lemon, juiced

• 1 oz / 30 g olive oil

For the Golden Herb Rice

• 10.5 oz / 300 g basmati rice, cooked beforehand

• 0.7 oz / 20 g light butter

• 3.5 oz / 100 g white onion, finely chopped

• 1 tsp / 6 g salt

• 3 tsp / 3 g Italian herbs

• 1.5 tsp / 4 g ground turmeric

• 1 tsp / 3 g paprika

• 1 tsp / 2 g ground cumin

For the Tabouleh Salad

• 3 cups / 60 g fresh parsley, chopped

• 10.5 oz / 300 g tomato, chopped and deseeded

• 5.3 oz / 150 g green onion, chopped

• 0.5 oz / 15 g olive oil

• 1 lemon, juiced

• ½ tsp / 3 g salt

• 2 tsp / 5 g sumac

• 1 tsp / 2 g chili flakes

For the Spicy Garlic Sauce

• 10.5 oz / 300 g low fat yogurt

• 3.5 oz / 100 g light mayonnaise

• 4.2 oz / 120 g chili garlic sauce

• 1 tsp / 3 g paprika

• 1 tsp / 3 g onion powder

• ¼ cup / 60 ml evaporated milk

Method

1. Marinate the Chicken: Trim any excess fat from the chicken thighs. Combine with all the chicken spices, honey, tomato paste, lemon juice, and olive oil. Mix well and marinate for as long as possible.

2. Make the Golden Herb Rice: Heat the butter in a pan over low heat. Add the onion and cook for about 5 minutes until softened. Stir in the salt, Italian herbs, turmeric, paprika, and cumin, then toast for 3–4 minutes. Add the pre-cooked basmati rice, turn off the heat, and mix until fluffy and golden.

3. Make the Tabouleh Salad: Combine the parsley, tomato, and green onion in a bowl. Drizzle with olive oil and lemon juice, then season with salt, sumac, and chili flakes. Mix well and refrigerate until ready to serve.

4. Bake the Chicken: Spread the marinated chicken on a lined baking sheet. Bake at 400°F / 200°C for 20–25 minutes, then broil for an additional 5 minutes until golden and juicy.

5. Make the Spicy Garlic Sauce: While the chicken rests, blend together the yogurt, mayonnaise, chili garlic sauce, paprika, onion powder, and evaporated milk until smooth, then chill in the fridge until serving.

6. Serve: Serve the chicken over the golden herb rice with the tabouleh salad and spicy garlic sauce on the side.

Additional Notes

• Cooking Method: In my opinion, I prefer cooking chicken thighs on the stovetop over the oven, but for convenience, baking them in the oven works just fine. You do you.