Garlic-Lemon Roasted Chicken Thighs with Charred Broccoli
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Ingredientes
Instrucciones
- 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.
- 7
Bright, garlicky, and citrusy with savory roasted chicken and slightly smoky, tender-crisp broccoli. Red pepper adds optional warmth.
- 8
Serves 2: 1 chicken thigh + ~6 oz broccoli per person.
- 9
Low in carbohydrates and high in protein, which helps slow glucose absorption. Broccoli adds fiber and low-GI nutrients. Olive oil provides heart-healthy fats in a moderate amount. Portion-controlled chicken thighs (one each) help manage calories and satiety.
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.
- Preheat oven to 425°F (220°C). Pat chicken thighs dry with paper towel.
- 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.
- 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.
- 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.
- 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.
- 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.
Nutritional facts (per serving, estimated — FDA-style)
| Amount per serving | |
|---|---|
| Calories | 420 kcal |
| Total Fat | 28 g |
| - Saturated Fat | 7 g |
| Cholesterol | 150 mg |
| Sodium | 520 mg |
| Total Carbohydrate | 8 g |
| - Dietary Fiber | 4 g |
| - Total Sugars | 2 g |
| - Added Sugars | 0 g |
| Protein | 33 g |
| Vitamin D | 0.5 µg |
| Calcium | 60 mg |
| Iron | 2.4 mg |
| Potassium | 750 mg |
Disclaimer: Nutritional facts are AI-generated estimates and not guaranteed accurate.
Type-2 Diabetic Friendly explanation
- Low in carbohydrates and high in protein, which helps slow glucose absorption. Broccoli adds fiber and low-GI nutrients. Olive oil provides heart-healthy fats in a moderate amount. Portion-controlled chicken thighs (one each) help manage calories and satiety.
A great diabetic-friendly option. Publish it so others managing diabetes can find it too!
