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Healthy Chicken Thighs!
As we are all told, white meat is better for you and dark meat contains too much fat. Consequently, most feel that chicken thighs are too fatty to eat on a regular basis. While it is true that chicken thighs contain twice the amount of fat of boneless, skinless breasts, it is only at a mere 11 grams of fat per 4-ounce serving. That is less than you will find in the same size serving of beef, lamb or pork.
The calories and cholesterol in chicken thighs weigh in at 232 calories and 105 milligrams cholesterol per serving. There is not much difference in the breast meat. It weighs in at 196 calories and 96 milligrams of cholesterol per serving. If you are one who gave up the dark meat of chicken thighs, take heart! You can include them in your diet once again - guilt free.
In addition to the nutritional benefits of chicken thighs, they are also more economical. You may purchase them already skinned and boned. This is the best way to buy them and the least expensive way since nearly 25-percent of a whole thigh is bone. If you must buy the whole, skinning and boning them yourself is not difficult. If you do not care for doing that, you can cook them whole and remove the skin before serving.
When you are planning your meal, allow two chicken thighs per person. The average serving-size is four ounces in weight and each chicken thigh averages two ounces. This is after removing the skin and bone. If you do eat them with the skin on, keep in mind you are raising the fat and cholesterol content considerably and removing some of the nutritional benefits.
*Enjoy your dark meat!
Recipes:
Chicken Thighs Marengo
Ingredients
Six chicken thighs
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup sliced fresh mushrooms
Four green onions, sliced
1 clove garlic, minced
1/2 cup dry white wine
1/4 teaspoon dried thyme
Two medium tomatoes cut into wedges
1 tablespoon minced fresh parsley
Directions
Trim excess fat from chicken. Rinse chicken with cold water, pat dry and sprinkle with salt and pepper.
Coat large skillet with vegetable oil spray and place over medium-high heat. When skillet is hot, add chicken; cook two to three minutes on each side until chicken turns a light brown. Remove chicken from skillet and drain on paper towels.
Wipe skillet dry, spray again with non-stick spray and let heat again. Add mushrooms and cook two minutes, stirring frequently. Remove mushrooms from skillet and set aside.
Again, spray skillet with non-stick cooking spray. Add green onions and garlic; saute one minute. Stir in wine and thyme. Add reserved chicken. Bring mixture to boil. Reduce heat, cover and simmer 25 minutes. Add reserved mushrooms and tomato wedges. Simmer two minutes more or until thoroughly heated. Sprinkle with parsley and serve.
Recipe makes six servings.
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Chicken Roasted Red Peppers
Ingredients:
1/4 cup olive oil
Two large garlic cloves, minced
1/4 cup minced basil leaves or other fresh herb of choice
Ground black pepper to taste
Eight boneless, skinless chicken thighs
Four large, flat-bottomed red bell peppers
Salt
Directions:
Combine oil, garlic, basil and pepper in non-reactive dish. Add chicken thighs and marinate at least four hours. Preheat oven to 350-degrees.
Slice off tops of red bell peppers and remove seeds and veins.
Brush inside of each pepper with olive oil. Stand peppers on end in 8-inch square baking pan. Sprinkle chicken with salt, roll up thigh jelly roll style and put two thighs into each pepper.
Bake in preheated oven 45 minutes or until chicken juices run clear when pierced with a fork.
Recipe makes four servings.
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Mission Chicken Thighs
Ingredients:
Two slices bacon
1 cup long grain white rice
One small green or red bell pepper, chopped
One small onion, chopped
1 cup chopped mushrooms
One carrot finely chopped
1-1/2 cups chicken stock
1/2 cup dry white wine
1/2 teaspoon salt
1/8 teaspoon pepper
2 teaspoons chopped sage
Six chicken thighs, skinned
Paprika
Chopped parsley
Directions:
Cook bacon over medium-high heat in a 10-inch skillet until crisp. Stir in rice and cook until rice turns a light golden color. Add bell pepper, onion, mushrooms, carrot, stock, wine, salt, pepper and sage. Stir until well mixed. Arrange chicken thighs on top, sprinkle with paprika.
Cover, reduce heat and simmer 35 to 40 minutes or until chicken is cooked through. Sprinkle with parsley before serving.
Recipe makes six servings.
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Roast Chicken Thighs with Lime Juice and Ginger
Ingredients:
Six chicken thighs
Juice of 4 limes
Two stalks lemon grass, thinly sliced
Four small hot red chilies, seeded and chopped
Four green onions, chopped
Two large cloves garlic, chopped
3 tablespoons honey
1 teaspoon salt
Directions:
Place chicken pieces, skin side up, in roasting pan. Cut slashes across skin, cutting slightly into flesh.
Mix lime juice, lemon grass, chilies, ginger, green onions, garlic and honey. Add salt. Pour marinade over chicken pieces and rub into slits. Refrigerate for 1-1/2 to 2 hours. Turn chicken at least once during this time.
Preheat oven to 400-degrees. Place chicken in oven and cook 30 minutes to 40 minutes, until chicken is cooked through and fragrant.
Recipe makes six servings.
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See also:
Chicken Recipes for Diabetics
Quick Cooking Chicken for Taste and Ease
More Healthy Chicken Recipes
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