Even if you don’t like dark meat, it’s hard not to like chicken thighs when they’re cooked the right way. Thigh meat is a little fattier but the extra calories are worth it. The meat is much more tender than the bland chicken breasts most people are used to.
For this recipe, I started with a pound of boneless chicken thighs I picked up at the farmers market. I marinated the thighs in buttermilk, salt, and garlic overnight.
Then, I seared the chicken thighs and slowly braised them in a sauce of white wine, olive oil, and lemon juice.
This flavor-filled dish will only set you back 320 calories. Most of the fats in this dish are of the healthy polyunsaturated and monounsaturated variety. And, it has only 2 grams of carbohydrates, making this a healthy low-carb dish!
|Prep Time||Cook Time||Serves|
|10 min||20 min||4|
Ingredients: Braised Boneless Chicken Thighs Recipe with White Wine Lemon Sauce
- 1 pound boneless skinless chicken thighs
- 1 lemon
- 1/2 cup dry white wine
- 2 green onion stalks
- 1/2 tsp. kosher salt + another 1/2 tsp. divided
- 1/2 cup buttermilk
- 2 cloves of garlic
- Black pepper to taste
1. Mince the garlic and combine the chicken thighs with 1/2 tsp. salt, garlic, and buttermilk. Refrigerate overnight or for at least four hours.
2. Remove chicken thighs from bag, drain liquid, and let sit at room temperature for a half hour before cooking.
3. Pre-heat a pan to medium-high heat. Sear chicken thighs for 2-3 minutes/side until they’re browned on both sides. Reduce heat to low.
4. Add juice from lemon, olive oil, white wine, and green onions (diced). Simmer for several minutes then flip chicken and simmer for another few minutes.
5. Remove from pan and let rest for 5 minutes before serving. Continue to reduce the sauce if necessary.
6. Top chicken thighs with the other 1/2 tsp. of salt and the remaining sauce from pan.
320 calories, 17 g fat, 2 g carbs, 28.5 g protein, 389 mg sodium