Garlic-Lemon Roasted Chicken Thighs with Charred Broccoli

A simple, flavorful, low-GI dinner for 2: juicy oven-roasted chicken thighs seasoned with garlic and lemon, paired with charred broccoli tossed with garlic and a touch of chili for warmth. High in protein, fiber-forward, and portion-controlled.

Ingredients (with estimated Glycemic Index)

• 2 bone-in, skin-on chicken thighs (about 10–12 oz total) — GI: 0
• 1 head broccoli (about 12 oz), cut into florets — GI: 10
• 4 cloves garlic, minced (about 12 g) — GI: 30
• 1 small lemon, zest + 1 tbsp juice — GI: 20
• 1 tsp olive oil (for chicken) — GI: 0
• 1 tbsp olive oil (for broccoli) — GI: 0
• 1/2 tsp sea salt (adjust to taste) — GI: 0
• 1/4 tsp black pepper — GI: 0
• 1/4 tsp crushed red pepper flakes (optional) — GI: 0
• 1 tsp fresh chopped parsley (optional, for garnish) — GI: 0

Cooking Instructions

1. Preheat oven to 425°F (220°C). Pat chicken thighs dry with paper towel.
2. In a small bowl, mix 1 tsp olive oil, minced garlic (2 cloves), lemon zest, 1/4 tsp salt, and 1/8 tsp black pepper. Rub mixture under and over the chicken skin.
3. Place chicken thighs skin-side up on a rimmed baking sheet or ovenproof skillet. Roast in preheated oven for 25–30 minutes, until internal temp reaches 165°F (74°C) and skin is golden. If skin isn't crisp, broil 1–2 minutes watching closely.
4. Meanwhile, toss broccoli florets with 1 tbsp olive oil, remaining minced garlic (2 cloves), 1/4 tsp salt, 1/8 tsp black pepper, and red pepper flakes if using.
5. Heat a large skillet over medium-high heat. Add broccoli in a single layer (you may do in batches). Sear without moving 2–3 minutes until charred, then toss and cook another 2–3 minutes until bright green and tender-crisp. Finish with 1 tbsp lemon juice.
6. Let chicken rest 5 minutes. Plate one thigh per person with half the broccoli. Sprinkle chopped parsley and an extra lemon wedge if desired.

Flavor profile

• Bright, garlicky, and citrusy with savory roasted chicken and slightly smoky, tender-crisp broccoli. Red pepper adds optional warmth.

Serving size

• Serves 2: 1 chicken thigh + ~6 oz broccoli per person.

Nutritional facts (per serving, estimated — FDA-style)