Honey Garlic Chicken Thighs
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How Plus works- 790
- CALORIES
- 54g
- PROTEIN
- 92g
- CARBS
- 23g
- FAT
Macros are for one serving as written. Make gives you more servings of the same size; Portion resizes one serving and moves the macros with it.
Ingredients
- 220g (8 oz) chicken thigh, skin on
- 70g (1/3 cup) white rice, dry
- 100g (1.5 cups) broccoli florets
- 30g (1.5 tbsp) honey
- 25g (1.5 tbsp) soy sauce
- 12g (4 cloves) garlic, minced
- 10ml (2 tsp) rice vinegar
- 1/2 tsp chilli flakes, 1/2 tsp salt, black pepper, sesame seeds, spring onion
8 ingredients, each with the gram weight the macros above were computed from.
Method
- Heat the oven to 200C / 400F. Pat the chicken skin bone dry and salt it generously.
- Put the thighs skin-down into a COLD oven-safe skillet, then turn the heat to medium.
- Starting cold renders the fat out slowly. Into a hot pan the skin seizes, shrinks and never crisps.
- Leave them alone 10-12 min until the skin is deep golden and releases from the pan by itself.
- Flip, then move the whole pan into the oven for 10 min until the thighs read 74C / 165F.
- Cook the rice and steam the broccoli 4 min while the chicken is in the oven.
- Take the pan out, lift the chicken onto a plate, and pour off all but a spoonful of the fat.
- On medium heat, add the garlic for 30 seconds, then the honey, soy, vinegar and chilli flakes. Bubble 2 min until syrupy, then return the thighs skin-up and spoon the glaze over the meat, not the skin.
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How Plus worksTip: glaze the meat, not the skin. Sauce poured over crisp skin softens it in under a minute - keep the skin proud of the sauce.
EquipmentOven-safe skillet, saucepan with lid
KitOven-safe skilletSaucepan with lid
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KeepsFridge 3 days. Reheat in a hot oven, never a microwave, or the skin is lost.
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Macros are computed from the raw ingredient weights above using USDA FoodData Central reference values. Brands vary, so treat them as close estimates rather than lab figures. Nothing here is medical or dietary advice.