Lemon-Garlic Chicken Thighs

Yield: 4 (serving size: 2 chicken thighs)
Source: Cooking Light - August 2002
Comments: A satisfying weeknight meal, this recipe calls for everyday ingredients you're likely to have on hand. The elements of the marinade combine for a spicy-sweet taste that's a tangy foil for the tender chicken. Yet the palate-pleasing flavors in this dish belie the ease of its marinate-and-bake preparation. Pair it with a simple starchy side, such as roasted potatoes, to offset the slightly elevated fat content, as we did in our story "Balancing Act" (September 1998, Page 106), where this recipe first appeared. You'll have a deliciously healthful dinner with little effort.

INGREDIENTS:

1/4 cup fresh lemon juice
2 tablespoons molasses
2 teaspoons Worcestershire sauce
4 garlic cloves, chopped
8 chicken thighs, skinned (about 2 pounds)
Cooking spray
1/4 teaspoon salt
1/4 teaspoon black pepper
Lemon wedges (optional)
Parsley sprigs (optional)

INSTRUCTIONS:

  1. Combine first four ingredients in a dish; add chicken. Cover and marinate in refrigerator 1 hour, turning occasionally.
  2. Preheat oven to 425 degrees.
  3. Remove chicken from dish, reserve marinade. Arrange chicken in a shallow roasting pan coated with cooking spray. Pour reserved marinade over chicken; sprinkle with salt and pepper.
  4. Bake at 425 degrees for 20 minutes; baste chicken with marinade. Bake an additional 20 minutes or until chicken is done. Serve with lemon wedges and garnish with parsley, if desired.

NUTRITIONAL INFO:

Healthy Units: 6 per serving
258 (40% from fat); FAT: 11.6g (sat 3.3g, mono 4.4g, poly 2.6g); CARB: 9.9g; FIBER: 0.1g; CHOL: 98mg; IRON 1.9g; SODIUM: 268mg; CALC: 43mg

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