3 Steps to Super Tender and Flavorful Chicken Thighs

3 Steps to Super Tender and Flavorful Chicken Thighs

In this episode of Cooking with Chef Christy we get a brief overview (#lifehack) for adding juicy flavors without the fancy #sousvide equipment. She walks us through starting with a flavorful marinade for protein of your choice (such as chicken thighs). Then you cook them briefly on the grill. Lastly, you put the meat back in the marinade and bake in the oven for a flavor packed #protein.

Doing these steps in this order means that the active cooking time is finished early. You can use this passive cooking time to finish work, go play or prepare any other foods for this meal.

For more help making delicious meals like these, contact us to talk about how you can make more Well Balanced meals at home: https://wellbalancednutrition.com/contact-us/ #cooking #wellbalanced #homemade

First Add Flavor:

A marinade is a fairly quick way to add a ton of flavor to your chicken. We have this DIY recipe for you or you can buy premade spice blends at the store.

Option 1 – Moroccan Marinade (Recipe listed at the bottom of this post.)

Option 2 – Curry Blend (Recipe listed at the bottom of this post.)

Second Sear In The Flavor:

Grill the chicken for 10 minutes to for some caramelization and a bit of char if you’re into that. This step also adds a bit of texture, which holds up even after the finishing step.

Lastly, Finish Cooking In Oven:

In this method, the marinade doesn’t just flavor the outside of the chicken. Braising (which is what’s happening in the oven) allows these flavors to better penetrate the chicken. It also puts any excess marinade to good use here, as too much moisture on the grill tends to get messy.

Moroccan Chicken

  • 1  1/2 lb boneless skinless chicken breasts
  • 1/4 cup olive oil
  • 1 tsp salt
  • 1 tsp maple syrup
  • 3 Cloves garlic, minced
  • 2 tsp paprika
  • 1 tsp ground cumin
  • 1/4 tsp ground ginger
  • 1/4 tsp turmeric optional
  • 1/4 tsp cinnamon
  • 1/8 tsp cayenne pepper
Directions
  • Whisk together all ingredients, except chicken, together in a small bowl or measuring cup. Add chicken and let marinade while grill heats or up to 12 hours.
  • Preheat grill.
  • Place chicken breasts on grill, brushing on additional marinade over top. Grill, covered, for 5-6 minutes per side.
  • Place seasoned, grilled chicken thighs into an oven-safe dish, along with any leftover marinade.
  • Add 1-2 ounces of chicken broth.  *In a pinch, just use water. You’ll have plenty of flavors already.
  • Cover the dish tightly with foil and place in a 350-degree oven for 60- 90 minutes. The chicken should be tender and fork-shreddable after 60 minutes but can cook longer for more tenderness.
  • Remove from the oven, allow to cool slightly, and gently shred the chicken with a fork before serving. You can also serve the chicken in larger pieces if desired.
  • SUGGESTION: Serve w/ rice, peppers, green olives, lemon. Add cilantro if you have it. You can use cauliflower rice, whole grain rice, couscous or your favorite grain.

Notes:

  • While many ethnic foods have a reputation for being spicy, they don’t have to be. It’s very easy to omit chiles and build up a tolerance over time if you wish.
  • Fresh spices make a difference. Use dried spices within 3 months of opening for the best flavor.

Curry Chicken

Ingredients
  • 1 T ground coriander seeds
  • 1 T ground turmeric
  • 2 t ground fenugreek seeds
  • 2 t ground cumin seeds
  • 1 t ground ginger
  • ½ t ground black pepper
  • ¼ t ground cinnamon
  • ¼ t ground cloves
  • ¼ t ground cardamom
  • ¼ t ground cayenne peppers (optional)
  • coconut milk or Chicken Broth*
  • 1 lb chicken thighs
Directions
  • Whisk together all ingredients, except chicken, together in a small bowl or measuring cup. Add chicken and let marinade while grill heats or up to 12 hours.
  • Preheat grill.
  • Place chicken breasts on grill, brushing on additional marinade over top. Grill, covered, for 5-6 minutes per side.
  • Place seasoned, grilled chicken thighs into an oven-safe dish, along with any leftover marinade.
  • Add 1-2 ounces of chicken broth or coconut milk.  *In a pinch, just use water. You’ll have plenty of flavors already.
  • Cover the dish tightly with foil and place in a 350-degree oven for 60- 90 minutes. The chicken should be tender and fork-shreddable after 60 minutes but can cook longer for more tenderness.
  • Remove from the oven, allow to cool slightly, and gently shred the chicken with a fork before serving. You can also serve the chicken in larger pieces if desired.
  • SUGGESTION: Serve w/ jasmine rice, shreds of zucchini, and carrots

Notes:

  • I (Christy) like a brighter, more floral curry powder and favor a little more turmeric and less cumin than some blends.
  • Fresh spices make a difference. Use dried spices within 3 months of opening for the best flavor.
  • Plain Greek yogurt (full fat) makes a great base for the marinade too if you have this rather than coconut milk.
Posted in Recipes, Wellness Wednesday.