A Moroccan-Inspired Family Favorite
This is one of those “write it down before you forget it” recipes.
Selwa shared this chicken with us shortly after our wedding in 2002, and it’s been in our family rotation ever since. Dijon + herbs + garlic + lime makes a marinade that tastes bold, fresh, and a little Moroccan without being complicated.
It’s the kind of chicken you can throw on the grill for a quick dinner, or roast in the oven when you want hands-off comfort.
Protein Score
Protein per serving: ~28g (varies by portion)
Category: ???? Powerhouse (25g+)
Protein-forward note: Boneless skinless chicken thighs stay juicy and deliver a strong protein hit without needing breading or sugary sauces.
Why this marinade works:
- Mustard + acid + oil = flavor + tenderness (without needing sugar).
- Herbs + garlic bring that “wow” factor with minimal effort.
- Chicken thighs are naturally higher in satiety and harder to dry out than breasts.
Texture & Flavor Guard
A few things so expectations match reality:
- This is herby, tangy, and savory, not sweet.
- Dijon can darken slightly on the grill; that’s normal and delicious.
- Add lime at the end (right before cooking) so the chicken stays tender, not “cured.”
Selwa’s Marinated Roasted Chicken Recipe: A Family Favorite
Ingredients
- 3 tablespoons Dijon mustard: The mustard adds a tangy robust flavor that pairs beautifully with the herbs.
- ¼ cup coriander cilantro, chopped: Fresh cilantro brings a bright, zesty note to the marinade.
- ¼ cup parsley chopped: Adds a touch of earthiness and freshness.
- 4 tablespoons extra virgin olive oil: The richness of olive oil helps to tenderize the chicken while adding depth of flavor.
- 2 tablespoons lime juice freshly squeezed: The acidity cuts through the richness and adds a fresh citrusy tang.
- 1 teaspoon Provence herbs: A mix of rosemary thyme, oregano, and marjoram brings a fragrant, herbal aroma to the dish.
- 2 teaspoons chili powder: Adds a subtle kick of heat that balances the flavors.
- 2 garlic cloves crushed: Garlic adds a warm, aromatic depth to the marinade.
- 1 teaspoon kosher salt: Enhances all the flavors in the marinade.
- 1 teaspoon freshly ground black pepper: Adds just the right amount of spice.
- 1 ½ to 2 pounds chicken thighs skinless and boneless: Chicken thighs are juicy and flavorful, perfect for grilling.
Instructions
Make the marinade
- In a bowl, whisk together: Dijon, cilantro, parsley, olive oil, garlic, herbs de Provence, chili powder, salt, and pepper.
Marinate
- Add chicken and toss until fully coated.
- Cover and refrigerate at least 2 hours (overnight is best).
- Add lime right before cooking
- When ready to cook, drizzle lime juice over the chicken and toss once more.
Option A: Grill (best flavor)
- Preheat grill to medium-high.
- Grill chicken 4 to 5 minutes per side, until internal temp hits 165°F / 74°C.
- Rest 5 minutes before serving.
Option B: Oven Roasted (easy + consistent)
- Preheat oven to 425°F (220°C).
- Place chicken on a lined sheet pan.
- Roast 18 to 22 minutes, until cooked through (165°F / 74°C).
- Optional: broil 1 to 2 minutes for extra browning.
Option C: Stovetop (weeknight friendly)
- Heat a skillet over medium-high with a tiny drizzle of oil.
- Cook 5 to 6 minutes per side (depending on thickness) until 165°F / 74°C.
Nutrition
High-Protein Pairing Table
| Pair With | Result |
|---|---|
| Moroccan tomato + olive salad | Bright + classic combo |
| Cucumber + yogurt salad | Cool contrast, more protein |
| Roasted cauliflower or green beans | Low-carb, keeps it light |
| Cauliflower rice | Soaks up juices beautifully |
Protein Boost Options
Want to go even more protein-forward without changing the vibe?
- Serve with Greek yogurt garlic crema on the side
- Add a side of chickpeas (not keto, but very Moroccan-friendly)
- Turn leftovers into a high-protein bowl: chicken + salad + olives + extra herbs
We often cook Moroccan recipes that he has brought into my kitchen, and now I can't simply do without. Here are some of our favorite recipes: Moroccan tomatoes and pepper salad (chouchouka), kefta meatballs tajine with eggs, chicken tajine with prunes and almonds, beef kefta brochette & coriander and garlic marinade - delicious chermoula
Storage & Meal Prep Tips
- Fridge: up to 3 days
- Reheat: low heat in skillet or 300°F oven until warm
- Meal prep: marinate the night before, cook the next day in 20 minutes
FAQ
Can I use chicken breast?
Yes, but reduce cook time so it doesn’t dry out. Thighs stay juicier.
Is this recipe spicy?
Mild. Use paprika instead of chili powder if you want zero heat.
Can I marinate longer than overnight?
Yes, up to 24 hours is great. Beyond that, the texture can soften too much.
Do I have to add the lime at the end?
It’s the best method for texture, but you can include it in the marinade if you’re short on time.
If you are cooking protein-forward after 45, check out my other high-protein recipes and meal ideas on the blog.
Cook With Love, Eat With Joy!
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Tag @petitgourmetsd and use #petitgourmetsd so I can share your plate.
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This marinated chicken recipe looks excellent. Morocco is in my list of places to visit as soon life goes back to normal...
This recipe is delicious! and You should go to Morocco! It's a beautiful country!