Pan-Fried Chicken Thighs, topped with Homemade Barbecue Sauce and sides of Cheesy Mashed Potatoes and Cheesy Roasted Broccoli
Serves 4
8 chicken thighs (or 16 ounces chicken breast)
1 tablespoon olive oil
1 onion, sliced thinly
2 cloves garlic, mashed and minced
Barbecue sauce (recipe follows)
Your preferred seasoning (I used Penzey’s Arizona Dreaming.)
- Heat a non-stick skillet over medium-high heat. Add oil. Season the chicken.
- Saute onions and garlic until the onions begin to turn translucent (3-5 minutes). Remove from heat.
- In the same skillet, add the seasoned chicken. Cook on one side until it begins to brown (6-8 minutes.)
- Turn chicken. Layer onions over each thigh and spread the barbecue sauce evenly over each.
- Cook until the thighs are done (6-8 minutes.)
Nutritional data, including the sauce:
For 2 thighs For 4 ounce chicken breast
Calories: 409 157
Fat: 22.7g 3.6g
Sat fat: 6.7g 0.7g
Chol: 200mg 65mg
Sodium: 191mg 189mg
Carbs: 8.3g 6.2g
Fiber: 1.2g 0.9g
Protein: 42.9g 23.7g
Barbecue Sauce (sweet style)
Makes about 1/2 cup
In a sauce pan, combine and heat to boiling:
4 ounces dark beer
2 tablespoons cider vinegar
1 tablespoon brown sugar (I used brown sugar/Splenda)
2 tablespoon tomato paste
1 teaspoon dehydrated diced onion
1 teaspoon dehydrated diced garlic
Bring to a boil, reduce heat to medium-low and let simmer until thick.
Nutritional data for 2 tablespoons:
Calories: 35
Fat: 0g
Sat fat: 0g
Chol: 0mg
Sodium: 8.8mg
Carbs: 6.3g
Fiber: 0.5g
Protein: 0.4g
Cheesy Roasted Broccoli
Serves 4
3 heads broccoli, florets cut off into bite sized chunks
1 onions, but into 1/4 inch slices and then quartered
2 tablespoons olive oil
Pepper (and salt, if desired) to taste
1/2 cup shredded cheese
- Preheat oven to 450F.
- Place all ingredients into a 9/13 baking pan.
- Bake 40 minutes, stirring once halfway through.
- Top with cheese. Put pan back in the oven until the cheese melts (about 5 minutes.)
Nutritional data:
Calories: 94
Fat: 7.2g
Sat fat: 2.2g
Chol: 7.4mg
Sodium: 65mg
Carbs: 5.4g
Fiber: 1.8g
Protein: 3.6g
Cheesy Mashed Potatoes
Serves 8
3 medium potatoes, peeled and cut into small cubes
1/2 cup plain Greek yogurt
1/2 cup shredded cheese
- Place potatoes in small kettle, boil until the potatoes are soft. (Check with a fork. When the fork slide into the potato easily, they are done.
- Drain water off. With a potato masher, mash the potatoes coarsely.
- Add yogurt.
- Mix with an electric mixer until smooth.
- Top each portion with 1 tablespoon of cheese.
Nutritional data:
Calories: 148
Fat: 2.5g
Sat fat: 1.5g
Chol: 7.4mg
Sodium: 66mg
Carbs: 24.9g
Fiber: 2.6g
Protein: 6.6g