Crispy Chicken Thighs with Harvest Apple Salad
I love this recipe for a few reasons.
My roommate from college used to make variations of this meal for all of our friends because chicken thighs are not only cheap but also very hard to mess up! Since it's dark meat, they stay juicy and get that perfect crispy skin every time. My favorite part is that the marinade for the chicken also doubles as the dressing for the salad, making it super easy to prepare. I was inspired by all the incredible fall produce and added arugula, apples, and pumpkin seeds to the mix. Cooking with seasonal ingredients isn’t just more flavorful, it’s also more nutritious!
~ Camilla
Harlan’s Food For Thought
Approximated macros for the entire meal:
Calories- 2,850
Carbohydrate- 50g
Fat- 150g
Protein- 327g
If serving as 4 equal portions:
Calories- 714
Carbohydrate- 12.5g
Fat- 37.5g
Protein- 81g
Reducing Fat Content
If you wanted to reduce the fat content of this meal, you could skin and debone the thighs, marinate as directed, then grill them. After grilling, you can let them cool then slice thinly and put on top of the salad. If you are following a keto diet and relying on fats for your metabolic fuel source, you may want to cook them as originally directed.
High Protein, Low-Carb Benefits:
This meal gets its high protein content from the chicken, pumpkin seeds, and parmesan cheese. It is also high in healthy fats and relatively low in net-carbohydrate content, which will limit the body’s postprandial insulin response (this is a good thing!).
Prebiotics for Gut Health:
The fiber provided in this meal from the arugula and pumpkin seeds serves as a “prebiotic” which will feed and proliferate the beneficial bacteria in your gut.
Choosing High-Quality Olive Oil:
If you can, try to obtain 100% olive oil. Some olive oils are a “blend” and include chemically extracted, pro-inflammatory seed oils. True extra virgin olive oil is high in compounds called “phenols.” Phenols are powerful antioxidants and help the body to reduce the oxidation of fats. Oxidized fats (specifically oxidized LDL) will contribute to inflammation and atherosclerotic cardiovascular disease. Phenols are good!
Benefits of Pasture-Raised Chicken:
When sourcing your chicken, Pasture-raised will always be ideal due to the amount of omega-3 content. Omega-3 fatty acid is a polyunsaturated fat that benefits your heart, brain, and eyes. It also lowers your triglyceride levels, increases your HDL (good cholesterol), and has anti-inflammatory properties! Pasture-raised chicken has about 4x the amount of omega-3s as conventionally raised chicken!
If you ever have any questions regarding nutrition, exercise, hormones, or, if you just want to chat, schedule an appointment with me at Hale.
~Harlan Wolff, Registered Nurse and Clinical Educator
Crispy Chicken Thighs with Harvest Apple Salad
Prep Time: 15 minutes
Cook Time: 25-30 minutes
Total Time: 40-45 minutes
Servings: 3-4
Ingredients:
The Chicken:
2-3 lbs bone-in, skin-on chicken thighs (about 3-4 thighs)
For the Marinade/Dressing:
1/3 cup olive oil
1 large garlic clove, minced or grated
1 tbsp Dijon mustard
Zest and juice of 1 lemon
1 tsp salt
1 tsp black pepper
1 tsp honey (I love hot honey, but regular is fine if you don’t have it)
For the Salad:
1 bag (7 oz) arugula
1/2 cup shaved Parmesan
1/3 cup toasted pepitas (pumpkin seeds)
1 apple (use your favorite variety)
Instructions:
Preheat the Oven: If you're planning to cook the chicken immediately, preheat your oven to 425°F. If you’re marinating the chicken for a longer time, you can wait to preheat the oven.
Make the Marinade/Dressing
In a small bowl, whisk together olive oil, grated garlic, Dijon mustard, lemon zest and juice, salt, black pepper, and honey.
Marinate the Chicken
In a large bowl, toss the chicken thighs with half of the marinade. For best results, allow the chicken to marinate for up to 12 hours. If you're short on time, go ahead and move directly to cooking.
Bake the Chicken: Arrange the chicken thighs on a baking sheet and bake for 25-30 minutes, or until the skin is golden and crispy and the internal temperature reaches 165°F.
Prepare the Salad
While the chicken cooks, toss the arugula with the remaining marinade/dressing. Slice the apple and add it to the salad along with the toasted pepitas and shaved Parmesan.
Serve and Enjoy!