Citrus-Glazed Chicken Thighs

Besides being juicy, chicken thighs cook quickly and come with built-in portion control: Two two-ounce chicken thighs are the appropriate serving of meat. The sweet-tangy sauce is easy to make and drizzles nicely over rice or couscous.

Yield: 6 servings (serving size: 2 thighs and 2 1/2 tablespoons sauce)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 189
  • Calories from fat: 23%
  • Fat: 4.7g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 1.4g
  • Polyunsaturated fat: 1.1g
  • Protein: 23g
  • Carbohydrate: 12.1g
  • Fiber: 0.2g
  • Cholesterol: 94mg
  • Iron: 1.5mg
  • Sodium: 470mg
  • Calcium: 18mg

Ingredients

  • 1 cup orange juice
  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoons honey
  • 2 teaspoons bottled minced garlic
  • 2 teaspoons bottled ground fresh ginger (such as Spice World)
  • 1/2 teaspoon grated lime rind
  • 1/4 to 1/2 teaspoon ground red pepper
  • 12 (2-ounce) skinless, boneless chicken thighs
  • Cooking spray
  • 1 tablespoon all-purpose flour
  • 1/2 teaspoon salt

Preparation

  1. Place first 7 ingredients in a large zip-top plastic bag. Add chicken; seal bag, and marinate in refrigerator 1 hour, turning occasionally. Remove chicken, reserving marinade.
  2. Preheat broiler.
  3. Place chicken on a foil-lined jelly-roll pan coated with cooking spray; broil 8 minutes on each side or until done.
  4. While chicken cooks, place reserved marinade, flour, and salt in a small saucepan, stirring with a whisk until blended. Bring to a boil over medium-high heat. Reduce heat, and cook for 1 minute or until thickened. Serve sauce with chicken.
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