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Baking , Deep-Frying , Flavored Oils , Fondue , Grilling , Salads , Saute & Stir-Fry , Home Spa , Introduction to Canola Oil

    

Cajun Garlic Chicken Thighs

Source: Nancy Hughes, cookbook author, Mobile AL USA, Category: Dinner & Main Course, Heart-Smart, Diabetic

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Now this is definitely a “slow-simmered” skillet of comfort! Tender pieces of chicken are smothered in a rich, brown, garlicky onion sauce. You’ll want to double this recipe and keep some in the freezer to pull out after one of those hectic days!




Ingredients:

  • 2 Tbsp canola oil 30 mL, divided
  • 4 skinned chicken thighs with bone in, trimmed of fat
  • 1 cup diced onions 250 mL
  • 12 medium garlic cloves, peeled only
  • 2 Tbsp all-purpose flour 30 mL
  • 1 cup reduced sodium chicken broth 250 mL
  • 1/2 tsp dried thyme leaves 2 mL
  • 1/4 tsp salt 1 mL
  • 1/4 tsp black pepper 1 mL

Instructions:

  1. In a large skillet heat 1 Tbsp (15 mL) canola oil and heat over medium-high heat. Add chicken and brown for 3 minutes on each side. Set aside on separate plate.
  2. Reduce heat to medium and add remaining 1 Tbsp (15 mL) canola oil, onions and garlic and cook for 3 minutes or until onions are translucent, stirring frequently. Set aside with chicken.
  3. Stir flour into pan residue in skillet and cook 2 minutes over medium heat or until beginning to lightly brown, stirring constantly. Stir in broth, thyme, salt and pepper. Add chicken, onions and any accumulated juices. Bring to a boil over medium-high heat. Reduce heat to medium-low, cover and simmer for 30 minutes or until chicken is almost tender.
  4. Place chicken to one side of skillet, add and mash garlic cloves with back of a spoon. Combine chicken and garlic and turn chicken pieces over several times or until well coated. Cover and cook 5-7 minutes or until chicken is tender.

Tip: Serve over hot cooked rice, egg noodles or mashed potatoes, if desired (2 cups or 500 mL total).

Yield: 4 servings.

Serving size: 3 oz (90 g) cooked chicken and about 3 Tbsp (45 mL) sauce.

 Nutritional Analysis
Per Serving
Calories 180
Total Fat 9 g
Saturated Fat 1.5 g
Cholesterol 80 mg
Sodium 340 mg
Carbohydrates 8 g
Fiber 1 g
Sugar 1 g
Protein 18 g

 

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