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

One pan lemon pepper yogurt chicken

from half baked harvest

(I double the chicken and marinade)

6 chicken thighs or breasts(skin on or off)

¼ cupextra virgin olive oil

⅓ cupplain Greek yogurt

1 tablespoonlemon zest

3 clovesgarlic, chopped

½ teaspoonsblack pepper, using more to your taste

2 teaspoonsdried oregano

1 teaspoondried thyme

1 teaspoonpaprika

1 teaspoononion powder

kosher salt and chili flakes

1 ¾ cupsdry basmati rice

2 tablespoonssalted butter

2 cupsroughly chopped broccoli

1. In a bowl, toss together the chicken, olive oil, yogurt, lemon zest, garlic, pepper, oregano, thyme, paprika, onion powder, and a good pinch of salt and chili flakes (if desired). If time allows, marinate for 30 minutes or overnight.

2. Preheat the oven to 400°.

3. Pour the rice and broccoli into a 9x13-inch baking dish. Pour over 2 cups of water. Add the butter. Arrange the chicken over the rice and broccoli. Add lemon wedges, if desired. Bake 30-40 minutes, until the rice is fluffy and the chicken is cooked through. If the rice is hard, add 1/3 cup water and cook for an additional 10 minutes.

4. Severe the chicken, rice, and broccoli topped with fresh basil and or thyme. And enjoy

chicken Teriyaki Burgers

 

Chicken Teriyaki Burgers with Sesame Slaw

• Author: Lindsay
 
• Total Time: 25 minutes
 
• Yield: 4 burgers 1x

INGREDIENTS

UNITS SCALE

Chicken Teriyaki Burgers

• 1 lb. ground chicken
• 1/4 cup teriyaki sauce
• 1/2 cup panko breadcrumbs
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt

Sesame Slaw

• 2 cups shredded cabbage
• 1 tablespoon toasted sesame oil
• 1 tablespoon rice vinegar
• 1 teaspoon sugar
• 1/2 teaspoon salt
• 1/4 cup chopped green onions (optional)

Extras

• 2 tablespoons avocado oil for frying
• 4 brioche buns
• 1/4 cup yum yum sauce (or mayo, sriracha, chili crisp, whatever sauce you like)

INSTRUCTIONS

1. Make the Sesame Slaw: Toss the slaw ingredients together. Taste and adjust.
2. Make the Burgers: Combine chicken, teriyaki sauce, panko, salt, and garlic powder in a large bowl. Mix with your (clean) hands until well-combined. Form into 4 large patties.
3. Fry the Burgers: Heat a bit of avocado oil over medium heat. Add the burgers to the hot pan and cook for 3-5 minutes until golden and mostly cooked through; flip to finish for another 2-3 minutes. Cook until no longer pink in the middle, or a meat thermometer registers at least 165 degrees Farenheit.
4. Toast Buns:  Wipe out the skillet if there are burned bits left in the pan. Pop your buns into the skillet for just a second, cut side down over medium low heat, to get them lightly toasted.
5. Assemble Burgers: Spread top and bottom buns with yum yum sauce, place a burger, and top with the sesame slaw. Press burgers together, slice into it, and enjoy your life. I love these so much.

Find it online: https://pinchofyum.com/chicken-teriyaki-burgers