Garlic Dijon Chicken Thighs

Total Time: 30 minutes (plus marinating)
Serving Size: 1 chicken thigh
Number of Servings: 4
Calories & Macros per Serving (approx.):
Calories: 215 Fat: 14g Carbs: 1g Protein: 21g

Ingredients:

• 4 boneless skinless chicken thighs

• 1 tbsp olive oil

• 1 tbsp Dijon mustard

• ½ tsp garlic powder

• ½ tsp onion powder

• ½ tsp dried thyme

• Salt and pepper, to taste

Instructions:

1. In a bowl or zip-top bag, mix together olive oil, Dijon mustard, garlic powder, onion powder, thyme, salt, and pepper.

2. Add the chicken thighs and coat them well.

3. Marinate in the fridge for at least 30 minutes or up to 24 hours.

4. Cook using one of the methods below until the internal temperature reaches 165°F.

Cooking Methods:

• Pan-seared: Heat a skillet over medium heat. Cook thighs for 5–6 minutes per side until golden and cooked through.

• Oven-baked: Preheat oven to 400°F (200°C). Bake for 20–25 minutes, flipping halfway through.

• Grilled: Preheat grill to medium-high. Grill for 5–7 minutes per side, closing the lid while cooking.

• Air fryer: Cook at 375°F for 15–18 minutes, flipping halfway for even browning.

Tips:

• Dijon adds tang and helps the spices stick—don’t skip it!

• Pair with roasted veggies, quinoa, or mashed potatoes.

• Leftovers make amazing sandwiches or wraps.