Sesame Broiled Chicken Thighs - If you crave Chinese takeout as much as I do, whip up these quick and delicious sesame chicken thighs instead of
reaching for your phone. The deep, nutty flavor of sesame oil tempers the sweetness of the maple syrup in this sweet
and savory dish. I like to serve these with a steamed and buttered vegetable like broccoli and Cauliflower "Rice" for a
filling meal. Add optional sesame seeds for a presentation to rival your local takeout joint.
SERVES 4
PREP TIME: 5 MINUTES COOK TIME: 20 MINUTES TOTAL TIME: 25 MINUTES
Ingredients
4 bonein, skinon chicken thighs
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
2 tablespoons soy sauce
2 tablespoons sugarfree maple syrup
1 tablespoon sesame oil
1 teaspoon minced garlic
1 teaspoon red wine vinegar
½ teaspoon crushed red pepper flakes
Directions
1. Season the chicken with the salt and pepper. Set aside.
2. In a bowl large enough to hold the chicken, combine the soy sauce, maple syrup, sesame oil, garlic, vinegar, and red pepper flakes. Reserve about one quarter of the sauce.
3. Add the chicken thighs to the bowl, skinside up. Submerge in the soy sauce. Refrigerate to marinate for at least 15 minutes.
4. Preheat the oven to broil.
5. Remove the chicken from the refrigerator. Place the thighs skinside down in the baking dish.
6. Place the dish in the preheated oven, about six inches from the broiler. Broil for 5 to 6 minutes with the oven door slightly ajar. Turn the chicken skinside up. Broil for about 2 minutes more.
7. Turn the chicken again so it is now skinside down. Move the baking dish to the bottom rack oven door and broil for another 6 to 8 minutes.
8. Turn the chicken again to skinside up. Baste with the reserved sauce. Close the oven door and broil for 2 minutes more.
9. Remove the chicken from the oven. With a meat thermometer, check the internal temperature. It should reach at least 165°F.
10. Cool the chicken for 5 minutes before serving.
PERFECT POULTRY PER SERVING (1 THIGH)
RATIO: 3:1
CALORIES: 360
TOTAL FAT: 26g
CARBS: 2.2g
NET CARBS: 2.2g
FIBER: 0g
PROTEIN: 27.1g
FRUGAL FRIENDLY TIP: On keto, bonein chicken thighs are preferable to boneless chicken thighs. Bonein chicken thighs are often cheaper and sold in bulk. Stock up on bonein thighs and, if a recipe arises where you need boneless chicken, debone the thighs and reserve the bones for homemade chicken stock.
SERVES 4
PREP TIME: 5 MINUTES COOK TIME: 20 MINUTES TOTAL TIME: 25 MINUTES
Ingredients
4 bonein, skinon chicken thighs
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
2 tablespoons soy sauce
2 tablespoons sugarfree maple syrup
1 tablespoon sesame oil
1 teaspoon minced garlic
1 teaspoon red wine vinegar
½ teaspoon crushed red pepper flakes
Directions
1. Season the chicken with the salt and pepper. Set aside.
2. In a bowl large enough to hold the chicken, combine the soy sauce, maple syrup, sesame oil, garlic, vinegar, and red pepper flakes. Reserve about one quarter of the sauce.
3. Add the chicken thighs to the bowl, skinside up. Submerge in the soy sauce. Refrigerate to marinate for at least 15 minutes.
4. Preheat the oven to broil.
5. Remove the chicken from the refrigerator. Place the thighs skinside down in the baking dish.
6. Place the dish in the preheated oven, about six inches from the broiler. Broil for 5 to 6 minutes with the oven door slightly ajar. Turn the chicken skinside up. Broil for about 2 minutes more.
7. Turn the chicken again so it is now skinside down. Move the baking dish to the bottom rack oven door and broil for another 6 to 8 minutes.
8. Turn the chicken again to skinside up. Baste with the reserved sauce. Close the oven door and broil for 2 minutes more.
9. Remove the chicken from the oven. With a meat thermometer, check the internal temperature. It should reach at least 165°F.
10. Cool the chicken for 5 minutes before serving.
PERFECT POULTRY PER SERVING (1 THIGH)
RATIO: 3:1
CALORIES: 360
TOTAL FAT: 26g
CARBS: 2.2g
NET CARBS: 2.2g
FIBER: 0g
PROTEIN: 27.1g
FRUGAL FRIENDLY TIP: On keto, bonein chicken thighs are preferable to boneless chicken thighs. Bonein chicken thighs are often cheaper and sold in bulk. Stock up on bonein thighs and, if a recipe arises where you need boneless chicken, debone the thighs and reserve the bones for homemade chicken stock.
