Don’t you get bored with your own cooking? I do. Obviously I love to cook, or I wouldn’t author this blog. However, sometimes I need inspiration, so I’ve decided these next few weeks to give the massive collection of recipes I’ve saved from my favorite blogs and magazines a try to shake things up a bit and learn something new.
Today’s grilled chicken thigh recipe comes from Cooking Light Magazine. I really like the Asian flavors the marinade imparts to the meat. The original recipe called for bone-in thighs, but I used boneless, so marinating the chicken for an hour was just fine.
Served with crispy grilled sweet potato wedges, onions and peppers, this was a meal worth trying.
- 3 tablespoons less-sodium soy sauce
- 1 1/2 tablespoons honey
- 1 1/2 tablespoons ginger, grated
- 1 tablespoon mirin
- 1/4 teaspoon five-spice powder
- 2 garlic cloves, sliced
- 2 tablespoons canola oil, divided
- 12 boneless skinless chicken thighs
- 3 small sweet potatoes
- 1/2 teaspoon kosher salt, divided
- 1/4 teaspoon freshly ground black pepper
- Cooking spray
- 1 medium yellow onion, vertically sliced
- 1 cup red bell pepper strips
- 1 cup yellow bell pepper strips
- 3 tablespoons tomato sauce
- 1 teaspoon white wine vinegar
- 3 tablespoons green onions, thinly sliced
- Combine the first 6 ingredients in a zip-lock bag. Add 1 1/2 teaspoons oil and chicken, then marinate for 1 - 2 hours.
- Preheat grill to medium-high heat.
- Cut the potatoes in half lengthwise. Then cut each potato piece in half crosswise. Add potato wedges to a large pot of boiling water with a steamer basket. Reduce the heat and simmer 5 minutes.Combine potatoes, 1 1/2 teaspoons oil, and 1/4 teaspoon salt.
- Remove chicken from marinade and throw away the marinade. Sprinkle the chicken with 1/4 teaspoon salt and black pepper, then grill 6 - 8 minutes on each side until the chicken is no longer pink inside. Remove from grill.
- Arrange potatoes on teh grill rack; grill 4 minutes on each side or until done.
- Heat remaining 1 tablespoon oil in a large non-stick skillet over medium high heat. Add yellow onion; stir-fry 1 minute. Add bell peppers; stir-fry 2 minutes. Add tomato sauce and vinegar; cook 1 minute, stirring constantly.
- Serve bell pepper mixture with chicken and potatoes. Top with green onions.
What’s good for me in this dish?
Chicken is a complete protein, with less saturated fat than beef. Much of the fat is in the skin, so it is best eaten without the skin, with chicken breasts being the leanest choice. Chicken provides 67% of your daily protein needs. It also has cancer protecting B vitamins, including Niacin and B6 for energy.
Sweet potatoes are high in vitamins A, and C, as well as manganese and copper. They are antioxidant rich, and a powerful anti-inflammatory helpful for reducing symptoms of asthma, osteoarthritis, and rheumatoid arthritis.
Calories: 361, Fat: 16.2g (sat 3.5g,mono 7.1g,poly 4.1g), Protein: 29.3g, Carbohydrate: 23.8g, Fiber: 3.8g, Cholesterol 99mg, Iron: 2.4mg, Sodium: 508mg, Calcium: 48mg, Old Weight Watchers Points 8
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Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.