So many people complain that chicken is boring. You’re wrong. Maybe you just don’t know how to cook it right. It’s all about the cut, the flavor and the right technique. I’m giving you a fool proof recipe that is husband approved. And he’s a firefighter who knows his way around the kitchen and a grill. I’m not kidding when people have told me that these chicken thighs could be served in a restaurant. It’s almost criminal how quick and easy is to prepare too! Make this chicken when you have dinner guests. They won’t be able to get enough.
I used to be a chicken breast only girl but in recent years have realized that the thighs are where it’s at. Don’t get me wrong, I eat plenty of chicken breast because it is super low in fat and high in protein. I usually stick to lean meats in general but chicken thighs are still a healthy option, just have a little more fat. When counting macros, baking bone-in chicken with skin on also adds to the overall fat and caloric total of your daily intake, but it is SO worth it when it comes to this recipe.
My suggestion – plan ahead for it when figuring out your macros for the day, or just eat a little less than you would a leaner piece of chicken. Also, when weighing out your portion of meat, admire your beautiful piece of chicken as a whole first, then pull the chicken off the bone to measure so you’re weighing strictly meat!
Last note… In order to get that perfect crispy skin and juicy insides, you MUST cook these thighs on a wire rack evenly spaced out. If they are too close together you will not get the desired texture. If you don’t have a wire rack or don’t know what one looks like, click here to check one out!
If you prefer bone-in chicken breasts with skin, you can simply sub breasts for thighs.
For those on a flexible eating plan, the macros for this dish are the following:
3 oz of meat (with skin, olive oil and spices) – 291 calories – 18F/2C/25P
Best Ever Chicken Thighs
6 – 8 Bone-In Skin-On Chicken Thighs
1 1/2 tsp. Dried Rosemary
1 1/2 tsp. Dried Garlic Flakes
1 1/2 tsp. Onion Powder
1 1/2 tsp. Salt
1/2 tsp. Pepper
Paprika to Taste
Preheat Oven to 425 Degrees and line a large baking sheet (with sides) with aluminum foil to catch fat drippings. Place wire cooking rack on top and coat with non-stick spray.
Wash and pat dry chicken thighs and place evenly on wire rack, at least and 1 1/2 inches apart. Make sure any excess skin is tucked under the bottom of the thigh.
Pour a drop or two of olive oil over the chicken skin and rub with your hand. Make sure the thigh is coated completely but you do not need a lot of olive at all.
In a small bowl, mix the salt, pepper, onion powder, garlic flakes and dried rosemary. Using a spoon, sprinkle the seasoning mixture over each thigh. Depending on how heavily seasoned you like your chicken you may have some left over.
Finish each breast with a pinch of paprika.
Bake for 45 minutes. The excess fat will drip to the bottom of the cookie sheet leaving your thighs perfectly crispy. Transfer breasts to a platter and serve hot!