Jamaican Chicken Thighs
Per ServingJamaican Chicken Thighs |
||
|---|---|---|
| Makes: 6 | ||
| Calories | 135 | |
| Fat | 7 | g |
| Saturated Fat | 1.8 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 3 | g |
| Fiber | 1 | g |
| Sugars | 1 | g |
| Cholesterol | 50 | mg |
| Sodium | 145 | mg |
| Protein | 14 | g |
| Choices: Lean meat 2, Fat 1 | ||
Ingredients
| Rub | ||
| 1 | Tbsp. | garlic powder |
| 2 | tsp. | onion powder |
| 2 | tsp. | allspice |
| 1 | tsp. | thyme |
| 1 | tsp. | ginger |
| 1/2 | tsp. | nutmeg |
| 1/4 | tsp. | cayenne pepper |
| 1/4 | tsp. | salt |
| 1/8 | tsp. | black pepper |
| Chicken | ||
| 6 | boneless, skinless chicken thighs (about 1 lb.) | |
| 2 | tsp. | canola oil |
Directions
- Combine the rub ingredients together in a small bowl.
- Rub the spice mixture over each chicken thigh.
- Heat the oil in a large nonstick skillet over medium heat. Add the chicken thighs and cook on each side for 5 to 7 minutes until cooked through.
