Wednesday, May 25, 2011


delectable marinated chicken

As we are all told, white meat is better for you and dark meat contains too much fat. Consequently, most feel that chicken thighs are too fatty to eat on a regular basis.  While it is true that chicken thighs contain twice the amount of fat of boneless, skinless breasts, it is only at a mere 11 grams of fat per 4-ounce serving. That is less than you will find in the same size serving of beef, lamb or pork.

The calories and cholesterol in skinless chicken thighs weigh in at 232 calories and 105 milligrams cholesterol per serving.  There is not much difference in the breast meat. It weighs in at 196 calories and 96 milligrams of cholesterol per serving. If you are one who gave up the dark meat of chicken thighs, take heart! You can include them in your diet again -- guilt free.

Buy skinless, boneless thighs and use this excellent recipe for grilling them.  The flavors of this marinade are perfectly balanced and make for really delectable chicken.  There’s just enough sweet, just enough hot, just enough soy.  This is in my regular rotation.

Delectable Marinated Chicken
Adapted from
Rating:  9.5 out of 10

INGREDIENTS:  1 Tbsp. Worcestershire sauce
1 Tbsp. low-sodium soy sauce
1 Tbsp. teriyaki sauce
1-1/2 tsp. molasses
1-1/2 tsp. sesame seeds
1-1/2 tsp. brown sugar
1/2 tsp. hot paprika
1-1/2 tsp. minced garlic
1/8 tsp. sea salt or kosher salt
2 big pinches black pepper
2 Tbsp. vegetable or olive oil
4 boneless, skinless chicken thighs

In a resealable plastic bag, combine Worcestershire sauce, soy sauce, teriyaki sauce and molasses.  Seal bag and massage till molasses has dissolved.  Add  sesame seeds, brown sugar, paprika, garlic, salt, pepper and oil; mix well.  Add chicken thighs.  Seal bag and marinate for 4 hours in the refrigerator, redistributing the chicken in the marinade occasionally. 

Clean and oil grill grates.  Heat grill to 375-400F.   Place chicken on grill (preferably over indirect heat) and cook to an internal temperature of 165F, or till flesh is firm and opaque and no blood remains, about 12 minutes per side if thighs are left rolled up.  If you roll them out flat, cooking time is considerably less.  Discard any remaining marinade.   Yield:  2 servings (2 thighs per person)

Double recipe for 4 servings.


Barbara Bakes said...

I really need to give the boneless, skinless chicken thighs a try. Sounds great.

teresa said...

mmm, chicken thighs are my favorite, i love that dark color!

Julie said...

That sounds like a really flavorful marinade...definitely keeping it in mind.

MegSmith @ Cooking.In.College said...

Hey Judy, there is something for you over on my blog, you should come check it out :-) I think you'll like it!!!

Mary said...

Judy, your dish is well-named. It looks delectable. I'm relatively new to your blog and I don't often comment, but I wanted you to know I'm here and love the food and recipes you share with your readers. You've created a lovely spot to visit and I always enjoy the time I spend here. I hope you have a great day. Blessings...Mary

Judy said...

Meg, thanks for the clue that I won your giveaway. Can't wait to try the chocolate bars.
Mary, thanks for your kind comments. I hope you come back often. Blessings to you.

Roz from 'la bella vita' said...

Judy, this marinade really does sound good. I'll save this to try later. thanks for sharing the recipe.