Shari Duncan

Sweet and Spicy Chicken Thighs
Shari

by on Jul.29, 2012, under Egg and Main Course Ideas, General Nutrition, High Protein dishes, Recipes

Don’t  be afraid to go to the dark side every now and then.

Spicy, honey brushed chicken thighs are are seasoned with chili powder, cumin, garlic and cider vinegar.  Moist and full of flavor, this main course dish is easy to prepare either under the broiler or on the grill.

Dinner is served:  in under 30 minutes.

INGREDIENTS:

  • 2 teaspoons garlic powder
  • 2 teaspoons chili powder
  • 1 teaspoon salt
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon ground red pepper

    Skinless thighs: ... can be a healthy alternative to chicken breasts.

  • 8 skinless, boneless (skinless) chicken thighs
  • Cooking spray
  • 6 tablespoons honey ( I used less)
  • 2 teaspoons cider vinegar  (I used less)

PREPARATION:

  1. Preheat broiler.
  2. Combine first 6 spice  ingredients in a large bowl. Add chicken to bowl; toss to coat. Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side.
  3. Combine honey and vinegar in a small bowl, stirring well. Remove chicken from oven; brush 1/4 cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining honey mixture. Broil 1 additional minute or until chicken is done.

There has been longstanding debates over breast versus thigh; light versus dark meat. Skinless chicken breasts are often recommended for dieters because of their high protein and low fat content.  But chicken thighs can play a role in a healthy diet with portion control and the right cooking techniques. Skinless chicken thighs are also  high in protein, are higher in zinc and iron, and tend to be moister and more flavorful than breasts. They are also less expensive.

Chicken thighs are higher in fat and calories than chicken breasts. Overall, they contain about 40 calories more per serving than the same size serving of chicken breast.     A 3.5-ounce serving of boneless, skinless chicken thigh meat contains almost 26 grams of protein compared to about 31 grams of protein for the same size serving of boneless, skinless breast.

Whether you choose light or dark; breast or thigh, skinless is ALWAYS  best because it helps control calories and fat. The skin includes another 38 calories and almost 5g of additional fat, most of which is saturated.

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