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Tuesday, June 21, 2011

Lemon Garlic Boneless Chicken Thighs

Wow... Wow, wow, wow!

I have to say, I am gettin' pretty good at this whole food experimentation with no dairy, sugars, yeast or glutens.

So, here is the recipe...

Main Ingredients:

Six - Boneless Skinless Chicken Thighs (Visible fat trimmed away)
Two - Medium Sized Summer Squash
One - Large Zucchini
One - Red Onion
Four - Large Handfuls Pre-Chopped and Washed Kale

Marinade Ingredients:

2 Tbsp EVOO
1 Whole Lemon
2 Tbsp Dry Minced Onion
3 Cloves of Garlic
1 Tbsp Cracked Peppercorn
1 tsp Thyme
1 tsp Sea Salt
4 Tbsp Fine Chopped Cilantro

Directions:

First, trim most of the visible fat from chicken. I say most and not all because thighs are much more visibly fatty than a chicken breast, and it's nearly impossible to get it all. Set them aside in a deep dish for marinating.

Next, peel garlic cloves, smash them, chop them up fairly small and put into bowl for mixing the marinade. Slice whole lemon in half and hand squeeze juice from both halves into mixing bowl for marinade. Add the rest of the marinade ingredients and whisk briskly until thoroughly mixed. Pour marinade over chicken thighs and mix and rub chicken together until marinade is heavily worked into the meat. Cover and set aside for about 30 minutes.

Preheat oven to 350'F and prep a deep baking pan by covering surface with aluminum foil and lightly coating with cooking spray. At the same time, heat a deep nonstick pan to med-high. Brown outside of chicken thighs on each side in the pan, or for about 2 minutes on each side. Once complete, roll thighs back into position as if they had the bone in them and place into baking pan, spacing apart evenly. Put pan in oven and bake for 40 minutes.

While chicken is baking, slice or chop zucchini, squash and red onion in any manner you prefer for sauteing and saute them when chicken has about 10 minutes left to bake. Use about 1 Tbsp of Avocado Oil and 2 Tbsp balsamic vinegar for sweeter veggies. At the same time and with the same 1:2 Avocado Oil to Balsamic Vinegar, saute all of the kale until tender, but not squishy. The kale should lose about half of its volume and turn a deep dark green when done.

Once all are complete, serve chicken on top of sauteed veggies. Add in a side of fresh tossed salad and enjoy!!!

Nutritional Breakdown (Serves 4):
Per Serving:
Calories: 405
Carbs: 19g
Fats: 20g
Protein: 44g
Fiber: 4g
Sugars: 6g


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