Garlic Butter Chicken Thighs with Roasted Broccoli (Serves 2)

Instrucciones

1. 1

   Preheat oven to 425°F (220°C). Line a baking sheet with foil or parchment.

2. 2

   Prep chicken: Pat thighs very dry with paper towels. Rub with 1/2 tsp salt, 1/4 tsp pepper, smoked paprika, thyme, and oregano. Let rest 10 minutes while you prep broccoli.

3. 3

   Prep broccoli: Cut into even florets. Toss in a bowl with olive oil, remaining 1/4 tsp salt and 1/4 tsp pepper. Spread in a single layer on one side of the prepared baking sheet.

4. 4

   Sear chicken: Heat a large oven-safe skillet over medium-high (or use a separate skillet). Add 1 tbsp butter and let foam. Place chicken thighs skin-side down and sear 4–6 minutes until deep golden and fat renders. Flip and sear 2 minutes. Transfer skin-side up to the other side of the baking sheet among the broccoli (or keep in skillet and arrange broccoli on the sheet).

5. 5

   Roast: Place the sheet (or skillet) in the oven and roast 18–22 minutes, until chicken reaches internal temperature 165°F (74°C) and broccoli edges are charred to your liking. If broccoli finishes too early, remove and keep warm.

6. 6

   Make garlic butter: While roasting, melt remaining 3 tbsp butter in a small saucepan over low heat. Add minced garlic and gently cook 1–2 minutes until fragrant (do not brown). Stir in lemon zest and juice if using.

7. 7

   Finish: When chicken is done, brush the garlic butter generously over the thighs and toss the roasted broccoli with any pan juices and remaining garlic butter. Sprinkle chopped parsley.

8. 8

   Rest and serve: Let chicken rest 3–4 minutes. Serve 2 thighs per person with a portion of broccoli.

9. 9

   Rich, savory, and buttery with roasted, slightly charred broccoli and a bright lemon-garlic finish. Smoked paprika adds a warm, subtle smokiness.

10. 10

    High in healthy fats from butter and chicken skin, moderate protein from chicken thighs, and low-carb broccoli keeps net carbs minimal, supporting ketosis.