Mighty Marinated Chicken Thighs

23 Feb

Many people steer away from chicken thighs because they are told they contain too much fat.  True they contain more fat than their leaner counterpart the chicken breast but the truth is chicken thighs only contain 9g of fat per 100g serve.  That’s less than what is contained in the same serving size of beef, lamb or pork.

What’s more, a medium thigh contains only 117 calories and has a whopping 24.5g of protein.  They do contain a moderate amount of cholesterol though (about 12% of your RDI) so if you are watching your cholesterol levels, limit your intake of chicken thigh.

Dark chicken meat also has zinc, riboflavin, niacin, thiamin, vitamins B6 and B12, amino acids, iron which are all essential if you are leading an active lifestyle.  (Read more: http://wiki.answers.com/Q/Is_white_or_dark_meat_better_for_you#ixzz1Edsvw8k1)

Chicken thighs are also usually cheaper than the breast and you can buy them without the skin which is better for you.  They are wonderfully juicy and do not dry out as easy as breasts do.  They hold flavour remarkably well and are perfect for marinating, stir frying and using in soups and stews.

 

Marinated Chicken Thighs

4 x boneless, skinless chicken thighs

Small handful of fresh thyme, squashed and roughly chopped

Juice and zest of one lemon

Dried chilli flakes (to your taste)

2 cloves of garlic (crushed)

2 tablespoons of extra virgin olive oil

Salt & pepper to taste

Place the chicken fillets in a flat dish.  Combine the thyme, lemon juice, lemon zest, chilli and garlic in a small bowl.  Pour over the chicken and season with salt and pepper.  Cover and leave in the fridge for at least 30 mins (longer for better flavour).

To cook, heat a non-stick grill pan over medium heat.  Cook the thighs for about 5 – 7 minutes each side or until cooked through.  Take out of pan and leave to rest on a warm plate, covered, for a few minutes.

I served this with baked sweet potato and grilled asparagus but you could slice it and serve over a bed of quinoa with a side of steamed vegetables or accompany it with a simple garden salad.

Have you changed your mind about chicken thighs?


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5 Responses to “Mighty Marinated Chicken Thighs”

  1. Chanel February 23, 2011 at 9:25 am #

    I’m very much a breast lady myself 😉
    However, I am open to using them in recipes that call for a long cooking time, like a stew 😀

  2. Em March 14, 2011 at 6:20 am #

    I had these for dinner last week, was delish! The kids at the school I teach at had chicken thighs for lunch and seeing them gave me a total craving and I remembered this recipe. So good. The smell of the chicken cooking with the thyme was amazing! Sometimes I prefer thighs because they taste ‘meatier’ than breast.

    • Amanda March 14, 2011 at 9:52 am #

      Glad you enjoyed them! Yes, I agree, they taste meatier and more satisfying. 🙂

  3. Alex March 16, 2011 at 12:15 pm #

    OM NOM NOM! had this a couple of nights ago and it is TO DIE FOR!

    didnt use the thigh chicken as i had breast out, (not out of my top, hahaha, lame) but it tasted great!

    • Amanda March 16, 2011 at 12:49 pm #

      Hahahahaha I literally LOL’d. 😉

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