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Za’atar Chicken with Garlic Yogurt Sauce

Submitted by Chef Kris Gaudet

The photo is a representation of the recipe.

Chef’s Tips

This dish is best served with Basmati Rice. Try adding orange juice and spices such as coriander to the rice cooking liquid, to add more flavour to your meal.

Za’atar Seasoning is a blend of Sumac, Thyme, Marjoram, Oregano and Sesame Seeds. It is a popular blend used in many Middle Eastern countries. It can be found in Middle Eastern grocery stores or the International aisle at your local grocery store.

Za’atar Chicken with Garlic Yogurt Sauce


  • 4 Chicken thighs
  • 2 Spanish Onions, cut in 1” wedges
  • 2 Garlic heads, halved crosswise (5 cloves each)
  • 2 Garlic cloves
  • 1 Lemon quartered, seeds removed
  • Black pepper, freshly ground – to taste
  • 1/c cup Extra Virgin Olive Oil
  • 1/2 cup Greek Yogurt, plain
  • 3 Tbsp Za’atar Spice Blend
  • 1 tsp Coriander, ground
  • 1 tsp Lemon zest
  • 1 tsp Lime zest


  1. Preheat oven to 325 degrees F. Arrange chicken thighs, onions, garlic halves and lemon quarters in baking dish/roasting pan.
  2. Pour oil and season with salt and pepper. Coat all ingredients.
  3. Roast for approximately 50 minutes. Internal temperature must reach 175 degrees F.
  4. Meanwhile, grate one garlic clove in a small bowl, add yogurt, pepper, with a splash of water to loosen sauce.
  5. Remove pan from oven, discard everything but the chicken thighs.
  6. Increase oven temperature to 400 degrees F to crisp the skin. Approx. 7 minutes.
  7. Add pan drippings to Za’atar seasoning, lemon zest, lime zest, and pepper.
  8. Rub mixture on chicken thighs.
  9. Serve with Garlic Yogurt Sauce and Lemon or chopped parsley.

Nutrient Analysis

  • Calories: 413 KCal
  • Protein: 26.7 g
  • Carbohydrates: 9.3 g
  • Fibre: 2 g
  • Total Fat: 29.7 g
  • Sodium: 118 mg
  • Phosphorus: 196.73 mg
  • Potassium: 323.33 mg

Renal Diet Nutrient Analysis

Servings per recipe: 4

Serving size: 1 thigh - 204 g

Renal and Diabetic Exchanges

3.8 Protein Choices
0.5 Carb Choices
1 Dairy Choice

What is one exchange?
  • 1 Protein Choice = 1oz of meat or 7g of dietary protein
  • 1 Starch Choice = about 15g of carbohydrates
  • 1 Fruit or Vegetable Choice = ½ cup
  • 1 Milk Choice = ½ cup

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