Source: Nancy Hughes, cookbook author, Mobile AL USA | Catégorie: Diabétique, Plats principaux, Santé du cœur

Cajun Garlic Chicken Thighs

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!

Cajun Garlic Chicken Thighs

INGRÉDIENTS

  • 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

PRÉPARATION

  • 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).

RENDEMENT

4 servings

PORTION

3 oz (90 g) cooked chicken and about 3 Tbsp (45 mL) sauce

VALEUR NUTRITIVE

Per Serving

Calories180
Lipides9 g
Gras saturés1.5 g
Cholestérol80 mg
Glucides8 g
Fibres1 g
Sucres1 g
Protéines18 g
Sodium340 mg