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Lemon Garlic Chicken Thighs

These lemon garlic chicken thighs are a terrific way to eat protein when the weather is warm and you want something substantial yet light. 

 Prep Time 1 hr 40 mins

 Cook Time 30 mins

 Total Time 2 hrs 10 mins

 Servings 8 servings

 Calories 177 kcal

 

Ingredients

  • ½ cup fresh lemon juice

  • ¼ cup raw honey (or pure maple syrup)

  • 1 Tbsp. Worcestershire sauce

  • 6 cloves garlic, finely chopped

  • 2 lbs. raw chicken thighs, boneless, skinless (about 8 thighs)

  • Nonstick cooking spray

  • ½ tsp. sea salt (or Himalayan salt)

  • ½ tsp. ground black pepper

  • lemon wedges (for garnish; optional)

  • fresh parsley sprigs (for garnish; optional)

 

Instructions

  1. Combine lemon juice, honey, Worcestershire sauce, and garlic in a nonreactive dish. Add chicken; cover and marinate, in the refrigerator, for 1 hour, turning occasionally.

  2. Preheat oven to 425° F.

  3. Remove chicken from dish, reserving marinade. Arrange in a shallow baking pan lightly coated with spray.

  4. Pour reserved marinade over chicken. Season with salt and pepper.

  5. Bake, basting the first 20 minutes with marinade, for 20 to 30 minutes, or until chicken is no longer pink in the middle and juices run clear. Discard any leftover marinade.

  6. Garnish with lemon wedges and parsley if desired.

 

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts

Lemon Garlic Chicken Thighs

Amount Per Serving (1 serving)

Calories 177

Calories from Fat 45

% Daily Value*

Total Fat 5g 8%

Saturated Fat 1g 5%

Cholesterol 108mg 36%

Sodium 266mg 11%

Total Carbohydrates 12g 4%

Sugars 9g

Protein 22g 44%

* Percent Daily Values are based on a 2000 calorie diet.

source: Beachbody On Demand Blog

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