Honey-Garlic Chicken Thighs with Carrots & Broccoli
One Pan Wonder with Iron Rich Chicken Thighs. Let’s talk about the goodness here… clean protein that is high in iron, veggies, tasty, easy, and affordable.
Sweet and savory baked honey-garlic chicken thighs come with a side of veggies that cook on the same sheet pan as the chicken. The honey-soy-garlic marinade for the chicken does double duty as an irresistible sauce to drizzle over everything. Lining your baking sheet with foil will protect your pan from the sticky honey-soy-garlic sauce, so cleanup will be a breeze too. If you can’t find small carrots, cut medium carrots in half lengthwise.
⅓ cup honey
1 ½ tablespoon reduced-sodium soy sauce or tamari
4 cloves garlic, minced (about 1 1/2 tablespoons)
1 tablespoon cider vinegar
¼ teaspoon crushed red pepper
8 (5 ounces) bone-in, skin-on chicken thighs
1 pound small carrots, sliced into 1/2-inch pieces
2 tablespoons olive oil, divided
4 cups broccoli florets (about 1 pound)
½ teaspoon salt
½ teaspoon ground pepper
1 teaspoon cornstarch
1 teaspoon water
Whisk honey, soy sauce (or tamari), garlic, vinegar and crushed red pepper in a small bowl. Place chicken and half of the honey mixture (about 1/4 cup) in a zip-top plastic bag; remove excess air and seal bag. Massage the chicken in the sealed bag until well coated. Refrigerate for at least 30 minutes and up to 2 hours. Reserve the remaining honey mixture.
Preheat oven to 400 degrees F. Line a large rimmed baking sheet with foil; coat with cooking spray. Remove the chicken from the marinade (discard marinade); arrange on 1 side of the prepared pan. Combine carrots and 1 tablespoon oil in a medium bowl; toss well to coat. Spread the carrots in an even layer on the other side of the pan. Bake the chicken and carrots for 15 minutes. Remove from the oven; stir the carrots.
Combine broccoli and the remaining 1 tablespoon oil; toss well to coat. Distribute the broccoli evenly over the chicken and carrots on the pan. Sprinkle salt and pepper over all. Bake until the vegetables are tender and a thermometer inserted in the thickest portion of the chicken registers 165 degrees F, 15 to 18 minutes.
Meanwhile, whisk cornstarch and water in a small bowl until no clumps remain. Combine the cornstarch mixture and the reserved honey mixture in a small saucepan; bring to a simmer over medium-low heat, whisking once or twice. Simmer, whisking often, until the sauce is clear and thickened, about 2 minutes. Drizzle over the chicken and vegetables. Serve hot.
Credit to our good friends @eathingwell and slightly modified by our team of nutritionist @ahealthyview.com