30 Minute Crispy Garlic Chicken Thighs

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My 30 Minute Crispy Garlic Chicken Thighs recipe is: Paleo + AIP (Autoimmune Protocol) + Whole30 + low carb/ketogenic + coconut free + includes Fatigue Friendly Instructions

J U M P   T O   T H E   R E C I P E

Moist and tender chicken thighs that are flavored through and through, topped with crispy, golden, garlicky skin… and they only take 30 minutes to make!   

A quick Google search will show that most baked chicken thigh recipes take approximately waaaay to long. Which I wasn’t feeling. So I set out to create a perfectly cooked (and totally flavorful) alternative without all that wait.

It definitely took some trial and error to get it right, but folks, I’ve done it.

The trick I’ve discovered for making fully cooked (and extra flavorful) thighs on-the-quicks is to parboil them in a well seasoned broth before finishing them in the oven. The results are way worth the extra steps! We love this recipe here at HHC Headquarters and hope you will too!

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When we know that what we’re eating supports healing it makes a difference–-because intention is everything! Check out the medicinal benefits of the ingredients in my 30 Minute Crispy Garlic Chicken Thighs:

B514A92B-5607-460E-9D5A-23F9B152FB67.jpegChicken thighs → Chicken thighs can vary in size. This recipe will cook thighs that are 6 oz or smaller to temp within 30 minutes. My favorite is to use smaller thighs (around 4 oz.) Larger thighs will likely require a longer baking time.

Chicken stock → You can use either homemade or store bought chicken stock as long as it’s seasoned (includes salt.) In order to make really flavorful thighs, the cooking broth needs to be a bit salty, which is why I add extra salt. If following a low histamine diet, you may want to substitute vegetable broth.

Salt → I use Redmond’s Real Salt in all my cooking because it contains minerals & trace minerals necessary for good health. Also it’s delicous. I used to buy it in small packs but now I buy it in bulk, which saves me some cash and cuts down on waste.

Lemon → after squeezing juice from a lemon add it to a jar of water to sip on. Our livers & kidneys love lemon water!

Garlic powder → some garlic powders contain funky anti-caking ingredients. Be sure to check labels. To my keep garlic powder from clumping I put a desiccant from an old supplement bottle in it. Works like a charm.

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Serves: 4 | Total recipe time: 30 min | Includes Fatigue Friendly Instructions | Difficulty rating: 🥄🥄

💚 4 chicken thighs, skin on, bone in

💚 2 cups seasoned chicken stock

💚 1/2 + 1/2 teaspoon salt

💚 Juice of 1/2 a lemon

💚 1/4 teaspoon powdered garlic9DCD6195-ABBA-4954-ABCA-BABD56F01D6A.jpegPreheat oven to 475 degrees F.

In a medium sized pot with a fitted lid, place the chicken thighs, skin side down so they’re all nestled together in a single layer. Add the 2 cups bone broth and 1/2 teaspoon of the salt to the pot & bring to a boil on medium high heat with the lid on.

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When you see steam bubbling out of the pot (about 4 min) set a timer for 10 minutes.

When the timer goes off, gently remove chicken using tongs or a slotted spoon and place them on a baking dish, skin side up. Be careful when removing the thoughts not to damage the skin and leave the broth in the pot.

If there’s any extra skin that’s hanging off not-so-sexy-style, use kitchen scissors to trim it off and discard. There, now they look lovely!

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Use paper towel to pat the chicken thigh skins as dry as possible. Optionally while whispering, “There, there, you’re gunna be so yummy my darlings.”

Cut a small lemon in half & squeeze the juice from 1 half over the thighs. Yes I know we just dried them. But lemon juice will actually make the skins crispier! You don’t have to use every last drop of juice, just enough to coat each thigh’s skin.

Sprinkle 1/2 teaspoon salt and 1/4 teaspoon garlic powder evenly over the thighs. To do this hold the measuring spoon a ways above the thighs and lightly tap the spoon with your index finger. I like to image that I’m sprinkling glitter.

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Put the thighs in the oven on the middle rack under heating coils and bake for 6 minutes.

When oven timer goes off, turn off the oven but keep door closed. Turn on broiler, set to low, and broil for 4 minutes or until golden brown (all ovens are a bit different). This last step is what gives the skin its extra-irresistible crispiness.

Remove from the oven and check in the internal temperature. It should be at last 165 degree F.

✨All done! Serve with a slice of lemon if you dig, and enjoy!

The next set of instructions for my 30 Minute Crispy Garlic Chicken Thighs was lovingly adapted for folks experiencing chronic fatigue. If you’d like to skip it click HERE to get to the rest of the post.

909F1596-D1F8-465C-87E0-6199C639B355.jpegThis recipe has 2 periods of waiting where you can rest during and 2 opportunities to sit for a few minutes if you have a chair or stool (or floor) in your kitchen. If you need to sit often, I recommend pulling a stool or chair up the counter by the stove.

Preheat oven to 475 (F) and gather the ingredients. The chicken thighs, stock, and salt will be needed at the stove. If you need to sit often, place the rest of the ingredients, including a paper towel, knife and cutting board on a counter or table where you can pull up a chair and sit if you want.

In a medium sized pot with a fitted lid, place the chicken thighs, skin side down so they’re all nestled together in a single layer. Add the 2 cups bone stock and 1/2 teaspoon salt. Bring to a boil on medium high heat with the lid on. You can sit on a chair or stool near the stove while it heats.

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When you see steam bubbling out of the pot (about 4 min) set a timer for 10 minutes. You now have 10 minutes to go rest.

When the timer goes off, get up and gently remove chicken using tongs or a slotted spoon. Place them on a baking dish, skin side up. Be careful when removing the thighs not to damage the skin, and leave the broth in the pot.

If you have your chair/stool near the counter with the chicken thighs, and you grab the lemon, garlic powder, salt, paper towel and scissors, you can sit for the next few steps.

See any extra skin that’s hanging off not-so-sexy-style? Then use kitchen scissors to trim it off and discard. There, now they look lovely!

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Use paper towel to pat the chicken thigh skins as dry as possible. Optionally while whispering, “There, there, you’re gunna be so yummy my darlings.”

Cut a small lemon in half and squeeze the juice from 1 half over the thighs. Yes I know we just dried them. Lemon juice will make the skins crispier actually! You don’t have to use every last drop of juice, just enough to coat each thigh’s skin.

Put chicken in the oven on the middle rack under the heating coils and set timer for 6 minutes. This is another rest opportunity.

When oven timer goes off, turn off the oven but keep door closed. Turn on broiler, set to low, and broil for 4 minutes or until golden brown (all ovens are a bit different). This last step is what gives the skin its extra-irresistible crispiness.

While it’s broiling, you can sit on a chair or stool near the stove. I’ve been known to simply sit on the floor with my back against the cabinets.

Remove the thighs from the oven and check in the internal temperature. It should be at least 165 degree F.

✨All done! Serve with a slice of lemon if you dig and enjoy!

CT4.jpg919E8A77-DBDA-4BCF-A2EC-C1A54AB1F458🔹As I mentioned earlier, having well seasoned (slightly salty) broth is key to making really flavorful thighs. Feel free to adjust the recipe to include more added salt in the broth for a richer flavor.

🔹 Make it a meal in 30 minutes! This recipe is part of one of the meals I contributed to the 30 Minute Meals for the Paleo AIP ebook.

For more details head over HERE, or get your copy now by pressing the handy little button:  Buy Now

🔹 If you’ve got a large stock pot you can double this recipe although it will take a bit longer. Place 8 thighs skin down in your stock pot, all snuggly and continue as directed, doubling the remaining ingredients.

Timing Notes: It takes about twice as long to bring the stock and thighs to a boil. Also because some thighs won’t be directly under the broiler coils, it can also take longer to get them nice and crispy. Just watch them and remove some from the oven before others if needed.

🔹 This recipe will keep 3 days in the fridge and 2 weeks in the freezer.

🔹 My 30 Minute Crispy Garlic Chicken Thighs are great reheated! To reheat from the fridge (or after defrosting,) bake at 350 F for about 10 minutes (larger thighs may take longer) on the medium rack, then broil on low for a few minutes to re-crisp the skin.A49BD4F3-C3F8-4533-9A50-AA14010F3D0D.jpegThis recipe actually took a lot of work to get right. Normally I just stumble upon tasty recipes as I prepare whatever I have on hand from the farmers market. I don’t usually set out to make anything in particular. I just get in the kitchen & play.

But I was determined to create this recipe exactly as I envisioned: juicy flavorful meat, with a crispy skin, that only took 30 minutes to make. So I cooked probably 10 pounds of thighs over the course of two months until I’d absolutely nailed it.

A few times I thought it might not be possible. Nonetheless, I didn’t give up. I continued to put on my apron and put in the effort. I kept what was working and adjusted what wasn’t. I continually told myself (especially when feeling the most discouraged) that I’d achieve my goal.

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Guess what? That’s actually the exact same recipe I used to heal myself. With cooking it’s fairly easy to keep the desired end result in mind. Before starting any recipe, you look at the picture of the dish and decide you want it. That’s always the very first step!

While healing, having that same level of clarity and focus is just as important. Similarly, it’s helpful if there’s a picture of wellness you can frequently call up and affirm that you want.

May you eat well, live well & enjoy a New Wellness.

Finger foods & high fives,

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P.S. What helps you stay focused on creating your New Wellness when you’re feeling discouraged?

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“Visualization is daydreaming with a purpose.” ~ Bo Bennett

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Want some more poultry recipes? Then check out these posts:

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2 thoughts on “30 Minute Crispy Garlic Chicken Thighs

  1. I’ve been making these every week and they’re soooo good and simple. Your recipes on your blog and your instagram stories have really helped me with making healthy food that I’m excited about (and able to do even when I’m super tired). I really love how you format both of them! Thank you for providing delicious, easy, fatigue-friendly recipes!!!

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