30-Minute Baked Boneless Chicken Thighs

• 份量: 4 servings
• 准备时间: 5 minutes
• 总时间: 30 minutes

配料

1½ - 1¾ pounds boneless, skinless chicken thighs (6-8 pieces)

¾ cup sliced shallots (about 2 medium)

2 tablespoons Dijon mustard

2 tablespoons tomato paste

2 tablespoons fresh lemon juice

2 tablespoons extra virgin olive oil

1 tablespoon chopped fresh thyme (or 1 teaspoon dried thyme)

1-2 garlic cloves (finely chopped or grated)

1 teaspoon kosher salt

½ teaspoon freshly ground black pepper (or to taste)

½ teaspoon crushed red chili pepper

步骤

Preheat the oven to 425 degrees.

Put the chicken in a medium (about 3-quart capacity) baking dish. If your pan/dish is not nonstick, spray it with cooking spray or line with a sheet of aluminum foil for easier clean-up. Note: Your goal is for the chicken and shallots to roast in the oven while making a delicious pan sauce at the same time. If your pan is too large the juices will evaporate.

Mix the marinade

Whisk together the mustard, tomato paste, lemon juice, olive oil, thyme, garlic, salt, pepper, and chili in a medium bowl.

Assemble and bake the chicken

Pour the marinade over the chicken and turn the pieces over to coat. Scatter the shallots over the chicken, poking them in between the thighs here and there. Some of the unexposed shallots will crisp and brown, while the covered pieces will bake and soften.

You can bake the chicken immediately or cover and refrigerate the chicken and marinade up to 24 hours ahead.

Bake the chicken uncovered 25-30 minutes, until the chicken is opaque and the juices are bubbling. Serve warm.

营养

• 卡路里: 313 kcal
• 总脂肪: 14 g
• 饱和脂肪: 3 g
• 不饱和脂肪: 10 g
• 反式脂肪: 1 g
• 胆固醇: 162 mg
• 钠: 891 mg
• 总碳水化合物: 11 g
• 膳食纤维: 2 g
• 总糖: 5 g
• 蛋白质: 35 g