BBQ Chicken Thighs
Chicken Grilling Recipes Meat Dishes Sauces and Salsa
Looking forward to grilling season... With a little improvisation, meat cooked on a grill pan can be delicious: smoky and nicely caramelized. It gets its flavor from the homemade marinade and caramelizes beautifully thanks to the sugar in the sauce.
Ingredients
3 boneless chicken thighs (with or without skin)
1 generous tablespoon BBQ ketchup
1 tablespoon oil
1 level teaspoon dried oregano
salt, pepper, chili
Servings: 3
Calories: 300 cal / thigh (serving)
How to prepare bbq chicken thighs
- Note: for this recipe it's best to cook only as many thighs as fit on the grill at once; if you cook multiple batches without cleaning the pan between them, there will be a lot of smoke in the house even with the range hood on
- Mix the ketchup with oil and oregano.
- Pat the thighs dry with paper towels, season with salt and freshly ground black pepper. If you want them spicier, add chili too - the ketchup is only mildly spicy. Place them in the marinade above, mix well and let them sit for at least 1 hour at room temperature or longer in the refrigerator.
- Heat a cast iron grill pan well (5 minutes over high heat, without adding any fat).
- Place the thighs in the pan with the skin side (or where the skin was) facing down. Cook for 3 minutes on each side until they're nicely browned and have grill marks.
- Cover with a lid/foil for 5 minutes, then they can be served. This time I served them with half a baked sweet potato each (one thigh + half a medium baked sweet potato = 425 calories).
BBQ Chicken Thighs
