Asian Marinated Chicken Thighs

by Kristine on November 10, 2014

in Dinner in a Dash, Gluten Free, Kid Friendly, Recipes

Asian Marinated Chicken Thighs_main

Sometimes chicken thighs get a bad rap, as they’re “dark” meat. I think its assumed that they are high in fat. But they really aren’t, and some fat in your diet is good for you, and studies are starting to prove that a diet too low in fat is not beneficial for us.  Its all about balance. I love asian flavors, so I figured these asian marinated chicken thighs would be a welcomed switch up to plain chicken. The meat on chicken thighs is much more forgiving than chicken breast, and doesn’t have a tendency to dry out as quickly.

Asian Marinated Chicken Thighs_3

This recipe is super easy, as you put all the marinade into a large storage bag or bowl, and let it marinate for however long you have time to let it sit. The chicken is incredibly flavorful, and the sauce in the pan afterwards is perfect to drizzle on asparagus and brown rice.

Asian Marinated Chicken Thighs_2

I served the chicken with roasted asparagus. I simply took a huge bunch of asparagus, cut off the ends and roasted it in the oven with a bit of oil, salt and pepper and a bunch of chopped garlic. I cooked the asparagus for 13 minutes at 400 degrees F. Ahead of time, I also made some short grain brown rice, and the combination went really well with the chicken especially with a bit of the pan drippings over top.

When it comes to a great dish, in my opinion, its all about the sauce. A super yummy, lick the plate sort of sauce.  This recipe will definitely be made on a regular basis. I hope you try it next time you’re making chicken thighs!


Asian Marinated Chicken Thighs
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Main
Yield: 6 servings
Ingredients
  • ¼ cup lower sodium soy sauce (I used Bragg's Soy Seasoning as its gluten-free)
  • 2 packets stevia (or 1 Tbsp sweetener of choice)
  • 3 Tbsp sherry (rice vinegar would also work)
  • 1 Tbsp garlic chili sauce
  • 2 Tbsp coconut palm sugar (or brown sugar)
  • 1 Tbsp fresh ginger, chopped
  • 2 garlic cloves, chopped (1 Tbsp)
  • 12 chicken thighs - skinless, boneless (1150 grams)
Instructions
  1. Combine all ingredients in a large food storage bag along with the raw chicken.
  2. Allow to marinate for at least 30 minutes, but ideally a couple hours or longer.
  3. Preheat your oven to 375 degrees F.
  4. Pour all the contents of the marinated chicken into a oven-safe dish in a single layer.
  5. Bake uncovered for 25-30 minutes until chicken is cooked through.
Nutrition
Serving size: 2 chicken thighs plus ⅙ of sauce Calories: 258 Fat: 7.5 g Saturated fat: 1.9 g Carbs: 6.5 g Sugar: 0.5 g Sodium: 305 mg Fiber: 0.1 g Protein: 38 g Cholesterol: 159 mg

 

Kristine
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Kristine

I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
Kristine
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  • claire

    Can i use chicken breast? And if so, how much chicken breast for this recipe?

    • http://www.busybuthealthy.com Kristine Fretwell

      I would just use however many chicken breasts that would fit in a 9×13 pan. Depending on their size, probably around 5 or 6.

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