Baked Maple Chicken Thighs

With the holidays now behind us, I was wanting to find something a little less indulgent so my waistline would stop expanding for a while. Chicken is usually a good choice for the calorie-conscious, provided it doesn’t come with a sauce, gravy, or other accessory that makes up the difference. And it’s well known that baked foods tend to be healthier than fried. So, when I came across this recipe it seemed to be a good choice to meet my goals.

And, it is… except for one key point. While it does have maple syrup in the marinade, the quantity is very small so the result is tasting only a hint of sweetness. This is balanced by the inclusion of apple cider vinegar, which adds a hint of tartness. Overall, it’s about an even wash between the two. But, that also means there’s plenty of room to add other touches of flavor… some suggestions are included in the recipe notes.

So, if you’re looking for a basic recipe for cooking chicken that you can build on, this one works.

Adapted from Craving Tasty

Print Recipe

Baked Maple Chicken Thighs

Author: miketriesanewrecipe Cooking Method: Baked Courses: Dinner, Entree/Main Course

Difficulty: Beginner Prep Time 35 mins Cook Time 25 mins Rest Time 5 mins Total Time 1 hr 5 mins

Cooking Temp: 450  °F Servings: 6

Best Season: Suitable throughout the year

Description

A basic recipe for chicken that combines some light sweetness and tartness to provide a good base for building more flavor. Oven baking reduces the calorie count considerably over frying.

Adapted from Craving Tasty

Ingredients

Scale

1/2x 1x 2x 3x

• 12 boneless skinless chicken thighs

• 2 tbsp olive oil

• 2 tbsp maple syrup

• 2 tbsp apple cider vinegar

• 1 tsp sesame oil

• 2 tsp kosher salt

• ¹⁄₂ tsp ground black pepper

• 3 cloves garlic, minced

• 2 tbsp chopped parsley, divided

Instructions

1. In a large bowl combine all ingredients except chicken and parsley, and stir to combine. Add chicken and 1 tbsp of parsley and mix until all the chicken is coated. Cover and set aside for 20-30 minutes to marinate at room temperature.

2. Near the end of the marinating time, preheat oven to 450 F.

3. Remove the chicken from the bowl and arrange in a 9 x 13 baking dish or lipped baking sheet. Pour remaining marinade over the chicken.

4. Bake for 20-25 minutes or until chicken is cooked through (internal temperature of 150-155 F). Move the dish to the top rack in the oven and switch to the Broil setting. Broil the chicken for 3-5 minutes or until it is slightly browned.

5. Remove the chicken from the oven and let rest 5 minutes. Baste with pan juices and garnish with remaining parsley before serving.

Nutrition Facts

Servings 6

Serving Size 2 thighs (approx 6 oz)

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Amount Per Serving

Calories 306kcal

% Daily Value *

Total Fat 17.5g27%

Saturated Fat 3.8g19%

Cholesterol 160mg54%

Sodium 1477mg62%

Potassium 27mg1%

Total Carbohydrate 4.7g2%

Dietary Fiber 0.1g1%

Sugars 4g

Protein 38.1g77%

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Calcium 8 mg

Iron 2 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Notes

• As written, this dish has only a small hint of sweetness and a hint of tartness. Some suggestions for added flavor:
  • Increase maple syrup in the marinade to 3 tablespoons
  • Offer a selection of condiments (mustard, maple syrup, tabasco, chow chow, chutney, etc.) depending on individual tastes

Keywords: chicken, thigh, maple syrup, apple cider vinegar, sheet baking, oven baked