Garlic chicken thighs
Seared boneless thighs with garlic. One pan, no oven.
- Hands-on
- 8 min
- Total time
22 min, show breakdown
- Prep 2 min
- Cook 16 min
- Clean up 4 min
- Pans
- 1
- Ingredients
- 3
- Cost/serving
- $2.11
Per serving
- Calories
- 369
- Protein
- 40 g
- Fiber
- 0.2 g
- Net carbs
- 1.9 g
- Fat
- 21 g
High in (% Daily Value per serving): Selenium 85%, Niacin (B3) 70%, Vitamin B6 50%, Vitamin B12 47%, Riboflavin (B2) 30%, Zinc 30%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 1
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
200 g chicken thighs, boneless skinless
Same amount as: 7 oz, about 1½ thighs.
1 tbsp olive oil (14 g)
Same amount as: 15 mL.
2 cloves garlic, smashed (6 g)
Same amount as: 2 tsp fresh minced garlic, 1 tsp jarred minced garlic, ¼ tsp garlic powder.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional when cooking for 4 or more
- 1 tbsp lemon juice per serving, squeeze over before serving
Adds about 3 kcal per serving.
Quantities are for 1 serving. More than 2 thighs crowd a 26 cm pan. Cook in two rounds or use a larger pan.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (220 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 369 | ||
| Total fat | 21 g | 27% | |
| Saturated fat | 3.9 g | 19% | |
| Cholesterol | 188 mg | 63% | |
| Sodium | 336 mg | 15% | |
| Total carbohydrate | 2.1 g | 1% | |
| Dietary fiber | 0.2 g | 1% | |
| Total sugars | 0.1 g | ||
| Net carbs† | 1.9 g | ||
| Protein | 40 g | 80% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 28 mg | 2% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 487 mg | 10% | |
| Vitamin A | 18 mcg | 2% | |
| Vitamin C | 1.9 mg | 2% | |
| Vitamin E | 2.3 mg | 16% | |
| Vitamin K | 13 mcg | 11% | |
| Thiamin (B1) | 0.19 mg | 16% | |
| Riboflavin (B2) | 0.39 mg | 30% | |
| Niacin (B3) | 11 mg | 70% | |
| Vitamin B6 | 0.85 mg | 50% | |
| Folate | 14 mcg | 4% | |
| Vitamin B12 | 1.1 mcg | 47% | |
| Magnesium | 48 mg | 11% | |
| Zinc | 3.3 mg | 30% | |
| Selenium | 47 mcg | 85% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Pat the chicken dry with paper towel. Salt and pepper both sides.
Heat the oil in the pan on medium-high for 2 minutes.
Lay the chicken in the pan, smooth side down. Do not move it for 6 minutes.
Done looks like: Deep golden brown underneath. It lets go of the pan on its own. Flip. Add the garlic next to the chicken. Cook 5 minutes.
Check the thickest part with a thermometer: 74 °C / 165 °F. Rest 3 minutes on a plate.
Done looks like: Thermometer reads 74 °C / 165 °F or higher.
Equipment
Non-stick frying pan, 26 cm (10 in) $20–45
What to look for
- Flat, heavy base that does not wobble on the stove
- Oven-safe handle is a bonus, not required
- Works on your stove type (induction needs a magnetic base)
Skip: Sets of 10 pieces. You will use two of them.
Instant-read digital thermometer $10–30
What to look for
- Reads in 5 seconds or less
- Thin probe tip
- Shows °C and °F
Skip: Dial thermometers that take 20+ seconds.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Chicken sticks and tears | Pan not hot enough, or moved too early. | Preheat the full 2 minutes. Wait until it releases by itself. |
| Pale, grey chicken | Wet chicken or crowded pan steams instead of browning. | Pat dry. Leave space between pieces. |
| Burnt, bitter garlic | Garlic added too early. | Add it only after flipping. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 8 min, total 22 min. | 369 kcal 40 g protein 0.2 g fiber 1.9 g net carbs 21 g fat |
| Vegetarian | Firm tofu instead of chicken thighs. Also vegan. Hands-on 9 min, total 28 min. | 489 kcal 44 g protein 5.9 g fiber 3.2 g net carbs 35 g fat |
| Higher carb | Add cooked white rice (microwave pouch). Hands-on 8 min, total 22 min. | 531 kcal 43 g protein 0.7 g fiber 37 g net carbs 22 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Cook to at least 74 °C / 165 °F in the thickest part.