WAKE UP AND SMELL THE COFFEE-RUBBED CHICKEN THIGHS
These chicken thighs are coated in a delicious coffee rub then roasted to perfection. This is a simple and inexpensive dish that impresses every time. You don't have to spend a lot of money to eat well and this is a great example to back up that statement.
Provided by Natalie Gregory
Categories Main Course
Time 50m
Number Of Ingredients 10
Steps:
- Preheat oven 425°.
- Combine all the ingredients for the coffee rub in a bowl and set aside.
- Line a baking sheet with parchment or foil.
- Remove excess skin from the underside of the chicken thigh. There's usually skin folded under and it won't crisp up so it's better to just remove it. Do not remove the skin on sides or top.
- Pat the chicken thighs with a paper towel to dry them a bit.
- Place the chicken thighs on baking sheet skin side down and drizzle with a little olive oil. I just eyeball it. Sprinkle with some of the coffee rub. Don't be shy and coat it well.
- Flip over chicken thighs drizzle them with more oil and sprinkle liberally with more seasoning. Depending on the size of the thighs, I will use up the seasoning but you may have a little left over.
- Roast in the oven for 40 - 50 minutes until nice and brown and internal temp reaches 165. I usually roast closer to 50 minutes because I like them dark and crisp. Dark meat is pretty forgiving.
- When you remove them from the oven, baste them with the juices from the pan. Those juices are delicious.
ANCHO CHICKEN BREAST WITH BLACK BEANS, BELL PEPPERS & SCALLIONS
In this healthy chicken recipe, the meat is rubbed with ancho chile powder, a spice made from dried poblano peppers. It adds mild heat and subtle smokiness to the rub on the chicken, but you can use regular chili powder here instead. This recipe makes an extra 1/2 cup of the black bean mash--try it wrapped into a burrito for lunch or as a taco filling (see Tips, below).
Provided by Karen Ansel, M.S., RDN
Categories Healthy Baked Chicken Breast Recipes
Time 45m
Number Of Ingredients 16
Steps:
- To prepare beans: Heat 1 tablespoon oil in a medium saucepan over medium heat. Add garlic and cumin seeds; cook, stirring, until fragrant and starting to brown, 30 seconds to 1 minute. Stir in beans, lime juice and 1/4 teaspoon salt and cook until hot, 2 to 4 minutes. Remove from heat and mash with a potato masher until mostly smooth. Refrigerate 1/2 cup of the mashed beans for another use (see Tips, below). Cover the remaining beans to keep warm.
- To prepare chicken & vegetables: Position rack in upper third of oven; preheat broiler to high. Line a rimmed baking sheet with foil.
- Toss scallions and bell peppers in a large bowl with 1 1/2 tablespoons oil and 1/4 teaspoon each salt and pepper. Transfer to the prepared baking sheet. Broil, stirring twice, until the vegetables are charred, 8 to 12 minutes.
- Meanwhile, place chicken between 2 large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan to an even 1/2-inch thickness. Combine chile powder, cinnamon, cocoa, brown sugar and the remaining 1/2 teaspoon salt in a small bowl. Brush both sides of the chicken with the remaining 2 teaspoons oil and coat both sides with the spice mixture.
- Coat a large grill pan or skillet with cooking spray and heat over medium-high heat. Reduce heat to medium and add half the chicken. Cook until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 2 to 4 minutes per side. Repeat with the remaining chicken, reducing the heat if necessary.
- Place about 2/3 cup of the beans on each of 4 dinner plates and top each portion with scallions, bell peppers and chicken.
Nutrition Facts : Calories 396.4 calories, Carbohydrate 36.1 g, Cholesterol 62.7 mg, Fat 14 g, Fiber 11.2 g, Protein 32.4 g, SaturatedFat 2.4 g, Sodium 463.9 mg, Sugar 11.1 g
ANCHO CHILE RUB
Great on steaks and roasts. You can add a little red cayenne pepper for an extra kick, if you like it spicy.
Provided by PalatablePastime
Categories Southwestern U.S.
Time 5m
Yield 1/2 cup
Number Of Ingredients 8
Steps:
- Mix thoroughly.
- To use: coat meat liberally with rub and wrap with plastic wrap for up to 12 hours in the refrigerator.
- Bring meat to room temp before cooking.
- Enough rub here for 3-5 pounds meat.
Nutrition Facts : Calories 377, Fat 15.2, SaturatedFat 1.6, Sodium 7315.3, Carbohydrate 59.5, Fiber 20.9, Sugar 13.2, Protein 16.7
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- Mix the ancho chili, cumin, garlic powder, salt, and pepper in a small bowl. Rub the mixture on the chicken, making sure to get the rub underneath and on top of the skin.
- Cook the chicken on a medium high grill using indirect heat for 25 to 35 minutes. The chicken should be placed on a cooler part of the grill and not over a flame. Flip the chicken every 8 to 10 minutes to ensure even cooking.
- Once you're ready, brush a layer of sauce on one side of the chicken, then flip the chicken sauce side down on a hot part of the grill and paint the other side with the sauce.
- Let the chicken cook for a couple of minutes, then turn it over so the other side is sauce down still on a hot part of the grill.
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