A tasty and quick dish perfect for any night. I tend to make enough for leftovers. I wish I could describe the aroma I get in my kitchen when I cook this, it’s amazing! Guess you’ll have to try it to find out :)


8 skinless and boneless chicken thigh (excess fat trimmed off)


1 large brown onion cut into large pieces

1 capsicum cut into large pieces (optional, not shown in photo)

Parsley, chopped to garnish (optional)

For the garlic Dijon sauce:

1/3 cup extra virgin olive oil

3 teaspoons Dijon mustard

2 teaspoons good quality honey

6 garlic cloves, minced

1 teaspoon ground coriander

¾ teaspoon paprika

¼ teaspoon cumin (optional)

½ teaspoon black pepper

½ teaspoon cayenne pepper (optional) add more or less depending on spice tolerance levels

Pinch of salt


  1. Preheat your oven to 200 degrees C

  2. Trim excess fat off thighs and pat dry. Season on both sides with salt and set aside.

  3. For the marinade, combine the olive oil, Dijon mustard, honey, garlic and spices in a large bowl and mix well.

  4. Add the chicken to the bowl and make sure you coat each piece with the marinade. Transfer chicken to a lightly oiled baking tray. Add the onions and capsicum.

  5. Bake in the oven for 25 to 30 minutes or until chicken cooked through. If you’re using a thermometer, internal temperature should register 73-74 degrees C

  6. Take out of the oven and garnish with fresh parsley.

Serve with your favourite healthy sides. Try to get 3 servings of vegetables on your plate. Try and make sure your carbohydrate (potato, rice etc) doesn't exceed 30% of your plate of food.