Welcome back to our Kitchen Tips series! Boneless Skinless Chicken Thighs are the featured healthy and budget-friendly protein today. This is a recipe that can be made in a large batch for lunches and dinners all week or one big meal for guests.
Boneless skinless chicken thighs can be found in the refrigerated section of the grocery store as well as frozen. Thighs run about $2 a pound compared to a boneless skinless chicken breast or tenderloin at $3 or more per pound. The dark meat on thighs and drumsticks are often preferred by chefs because of the tenderness and flavor. Buying in bulk? 3 pound frozen bags can save even more at about $5.
Thighs can be cooked quickly off the bone which makes meal preparation easy. Pro Tip: Cook to an internal temperature of 165 degrees. If you are concerned about the difference in fat of dark meat compared to white meat- fear not! While dark meat carries more calories (about 175 calories for dark and 169 for white according the the USDA Nutrient Database) there are also benefits to the higher fat content and darker meat. Nutrients such as Iron, Potassium, Zinc, Folate, Vitamins A D and K are all more prevalent in the dark meat compared to white meat. Whereas protein, calcium, magnesium, and niacin are higher in white meat. The key is to get a variety of plant and animal proteins, fats, and carbohydrates in the diet. Recipes like this one provide a flavorful way to get lots of color and nutrient on one plate for a great price!
Balsamic Thyme Chicken Thighs
2 teaspoons oil
8 boneless, skinless chicken thighs (2 pounds)
¼ teaspoon salt
¼ teaspoon pepper
1 bunch green onions (½ cup chopped whites, ½ cup chopped green)
1/4 cup balsamic vinegar
1/2 cup chicken broth
1 tablespoon worcestershire
1 tablespoon dried thyme
¼ cup chopped or sliced green onions
¼ cup chopped walnuts
Remove large pieces of fat or skin from chicken with clean kitchen scissors. Season top side of chicken with some of the salt and pepper. Heat oil in a large high sided pan on medium heat. Add chicken to warm oil (should sizzle but not pop) Cook 5-7 minutes or until browned on bottom (top will begin to turn from pink to white). Carefully turn chicken with tongs. Season browned side with remaining salt, pepper, and garlic. Cook 3-5 minutes. Remove chicken from pan and set aside on clean plate.
Add chopped whites of onions to pan, reduce heat to medium low, cook 3 minutes, stirring occasionally. Add vinegar and stir to loosen browned bits. Add stock, worcestershire and thyme. Continue stirring and cook 2 minutes. Return chicken and stir to coat. Cook 5 mintues then add olives and walnuts, cook 5 more minutes or until chicken reaches 165 degrees internal temperature. Plate and top with chopped green tops of onions.
Serve with cooked rice and asparagus or veggie of choice.
About the Author:Patricia Mathisen, AND-DTR, ASCSM-Cpt
Culinary nutrition educatort, food writer, Mother of Little Chefs. Linking nutrition to seasonal eating.
As a full-time mom and farmers market chef she created a culinary nutrition brand that encourages individuals and families to feel empowered to cook at home for healthful eating. Using local seasonal produce and conversation with local producers she appealed to a fast growing audience with the Nutrisha food blog and health supportive food brand.
Credentials include Bachelors education in Nutrition, Dietetic Technician Registered through Academy of Nutrition and Dietetics and American College of Sports Medicine. Today Nutrisha is working with corporations, non-profits and families to bring accessible nutrition to the community. By applying nutrition fundamentals to home cooking, workshop participants and private clients can bring nourishment to their home kitchen and be empowered to cook the season.