BBQ Soy Ginger Thighs

 

BBQ Soy Ginger Chicken Thighs

Chicken thighs are so versatile and easy to get right. They are a great way to get in your protein too. Try these macro-friendly BBQ soy ginger chicken thighs on top of a salad, rice bowl, or even in a sandwich.

Prep Time45minutes mins

Cook Time18minutes mins

Course: Bowl, chicken, dinner, Lunch, Salad, Sandwiches/Wrap

Cuisine: Grilled

Keyword: bbq chicken, chicken thighs, ginger, soy

 

Servings: 5 people

 

Calories: 216kcal

Ingredients

• 6 boneless, skinless, chicken thighs (819g)
• 2 TBS Soy Sauce (30g)
• 2 TBS low sugar BBQ sauce *I use no sugar Kinder (30g)
• 2 TBS rice vinegar (30g)
• 4  frozen garlic cubes, or minced cloves
• 4 frozen ginger cubes, or 4 tsp minced ginger
• 1/2 TBS brown sugar (7g)
• 1 TBS Sriracha (15g)
• 1/2 cup cup chives, finely chopped (20g)
• Kosher salt and pepper (just before cooking)

Instructions

• Trim your chicken thighs of any extra fat and set aside in a bowl or large resealable bag.
• Whisk all the marinade ingredients together well. The ginger takes a while to dissolve so if you’re in a hurry, you can microwave those for 30 seconds first! Pour marinade over chicken. I also like to pound the chicken a little at this point for even thickness. I just pound it in the ziplock with my fist like a cavewoman. Marinate for at least 30 minutes and as long as overnight. If you go longer and it’s cold from the fridge, let it sit on the counter for 30 minutes before you cook to let it come closer to room temperature for better cooking.
• Remove chicken from the marinade and sprinkle each side with a generous pinch of kosher salt and a little pepper.Cook on a preheated grill, indoor grill pan, or skillet over medium/high heat for about 5-7 minutes per side, or until internal temp reaches 165°. You can also air fry at 400° for about 15-18 minutes, flipping half-way through
• Let rest for a few minutes, sprinkle with extra chopped chives and enjoy! We love this in any asian style salad or rice bowl.

Notes

MFP Lillie Eats and Tells Soy Ginger Chicken Thighs

 

THE DRESSING:

I plan to post the recipe for this spicy peanut ginger vinaigrette separately for easy logging and nutrition etc, but I'm realizing that was kind of mean to not even mention it. Haha. So let's do a quick recipe here in notes:

Spicy Peanut Ginger Vinaigrette 

• ¼ cup rice vinegar (60 g)
• ¼ cup So delicious dairy-free plain coconut yogurt, or nonfat Greek yogurt (60 g)
• 2 Tbsp natural peanut butter (30 g)
• 4 frozen  ginger cubes, or 4 tsp minced ginger 
• 2 frozen garlic cube, or minced cloves
• 2 Tbsp sriracha (30 g)
• 1 Tbsp pure maple syrup, or honey (13 g )
• Squeeze of lime (10 g)

Whisk everything together!  

This dressing is more acidic and light, not as rich and peanut buttery as a traditional peanut dressing since I love to keep my dressings light so I can use with reckless abandon haha. You can always whisk in more peanut butter or some added olive or sesame oil for richness. 

Nutrition for vinaigrette:

Serves 8, 30 g each (2 Tbsp)

39 cal, 3c, 2f, 1.4p, 0.3 fiber

MFP Lillie Eats and Tells Spicy Peanut Ginger Vinaigrette 

The nutrition below is for just the cooked chicken thighs.

 

Nutrition

Serving: 104g (each) | Calories: 216kcal | Carbohydrates: 4.5g | Protein: 33g | Fat: 6.5g