Many people steer away from chicken thighs because they are told they contain too much fat. True they contain more fat than their leaner counterpart the chicken breast but the truth is chicken thighs only contain 9g of fat per 100g serve. That’s less than what is contained in the same serving size of beef, lamb or pork.
What’s more, a medium thigh contains only 117 calories and has a whopping 24.5g of protein. They do contain a moderate amount of cholesterol though (about 12% of your RDI) so if you are watching your cholesterol levels, limit your intake of chicken thigh.
Dark chicken meat also has zinc, riboflavin, niacin, thiamin, vitamins B6 and B12, amino acids, iron which are all essential if you are leading an active lifestyle. (Read more: http://wiki.answers.com/Q/Is_white_or_dark_meat_better_for_you#ixzz1Edsvw8k1)
Chicken thighs are also usually cheaper than the breast and you can buy them without the skin which is better for you. They are wonderfully juicy and do not dry out as easy as breasts do. They hold flavour remarkably well and are perfect for marinating, stir frying and using in soups and stews.
Marinated Chicken Thighs
4 x boneless, skinless chicken thighs
Small handful of fresh thyme, squashed and roughly chopped
Juice and zest of one lemon
Dried chilli flakes (to your taste)
2 cloves of garlic (crushed)
2 tablespoons of extra virgin olive oil
Salt & pepper to taste
Place the chicken fillets in a flat dish. Combine the thyme, lemon juice, lemon zest, chilli and garlic in a small bowl. Pour over the chicken and season with salt and pepper. Cover and leave in the fridge for at least 30 mins (longer for better flavour).
To cook, heat a non-stick grill pan over medium heat. Cook the thighs for about 5 – 7 minutes each side or until cooked through. Take out of pan and leave to rest on a warm plate, covered, for a few minutes.
I served this with baked sweet potato and grilled asparagus but you could slice it and serve over a bed of quinoa with a side of steamed vegetables or accompany it with a simple garden salad.
Have you changed your mind about chicken thighs?