Garlic Butter Chicken Thighs with Roasted Broccoli (Dinner for 2)

Backstory/nutritional insight: A simple, satisfying keto dinner inspired by my transition from fine dining to functional nutrition—rich in protein and healthy fats, low in carbs.

Ingredients (serves 2):

• 4 bone-in, skin-on chicken thighs (about 1–1.2 lb / 450–550 g)
• 1 large head broccoli (about 10–12 oz / 300–350 g), cut into florets
• 4 cloves garlic, minced (divided: 2 for chicken, 2 for broccoli)
• 3 tbsp unsalted butter
• 2 tbsp olive oil, divided
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/2 tsp onion powder
• 1/2 tsp salt, plus more to taste
• 1/4 tsp black pepper, plus more to taste
• 1 tbsp lemon juice (optional)
• 1 tbsp chopped fresh parsley (optional, for garnish)
• Pinch of red pepper flakes (optional)

Allergens: dairy (butter). Adjust with ghee for dairy-free.

Cooking equipment:

• Oven-safe skillet (cast iron preferred) or baking sheet + oven-safe pan for finishing
• Baking tray, parchment paper (optional)
• Tongs, knife, cutting board
• Instant-read thermometer (optional)

Instructions:

1. Preheat oven to 425°F (220°C). Pat chicken thighs dry with paper towels.
2. Season chicken: in a small bowl mix smoked paprika, oregano, onion powder, 1/2 tsp salt, 1/4 tsp pepper. Rub all over chicken, including under the skin.
3. Heat 1 tbsp olive oil in oven-safe skillet over medium-high. When hot, place chicken skin-side down and sear 5–7 minutes until deep golden and fat renders. Flip and sear 2 minutes skin-side up. Remove chicken to a plate.
4. Reduce heat to medium. Add 2 tbsp butter and 1 tbsp olive oil to skillet. When butter foams, add 2 minced garlic cloves and cook 30–45 sec until fragrant (don’t burn).
5. Return chicken to skillet skin-side up. Spoon some garlic butter over thighs. Transfer skillet to oven and roast 18–22 minutes until internal temp reaches 165°F (74°C) or juices run clear.
6. Meanwhile, toss broccoli florets with remaining 2 minced garlic cloves, a tablespoon olive oil, pinch salt, pepper, and red pepper flakes if using. Spread on a baking tray.
7. Roast broccoli in oven alongside chicken (or on a rack above/below) for 12–15 minutes until edges char and tender. If using same skillet and space is tight, roast broccoli for last 12 minutes.
8. When chicken is done, remove skillet; spoon pan juices over chicken and squeeze lemon juice if using. Let rest 5 minutes.
9. Plate: arrange roasted broccoli, place two thighs per plate, spoon extra garlic butter and sprinkle parsley.