Lemon-Garlic Chicken Thighs

Randy Mayor; Jan Gautro

You don’t need much salt when you marinate chicken in a mixture of big-flavor ingredients such as lemon juice, garlic, molasses and Worcestershire sauce.

Yield: 4 servings (serving size: 2 chicken thighs)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 258
  • Calories from fat: 40%
  • Fat: 11.6g
  • Saturated fat: 3.3g
  • Monounsaturated fat: 4.4g
  • Polyunsaturated fat: 2.6g
  • Protein: 27.3g
  • Carbohydrate: 9.9g
  • Fiber: 0.1g
  • Cholesterol: 98mg
  • Iron: 1.9mg
  • Sodium: 268mg
  • Calcium: 43mg

Ingredients

  • 1/4 cup fresh lemon juice
  • 2 tablespoons molasses
  • 2 teaspoons Worcestershire sauce
  • 4 garlic cloves, chopped
  • 8 chicken thighs, skinned (about 2 pounds)
  • Cooking spray
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • Lemon wedges (optional)
  • Parsley sprigs (optional)

Preparation

  1. Combine first 4 ingredients in a dish; add chicken. Cover and marinate in refrigerator 1 hour, turning occasionally.
  2. Preheat oven to 425°.
  3. Remove chicken from dish; reserve marinade. Arrange chicken in a shallow roasting pan coated with cooking spray. Pour reserved marinade over chicken; sprinkle with salt and pepper.
  4. Bake at 425° for 20 minutes; baste chicken with marinade. Bake an additional 20 minutes or until chicken is done. Serve with lemon wedges and garnish with parsley, if desired.
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