Kalyn's Kitchen

Roasted Chicken Thighs with Black Bean Garlic Marinade

Roasted Chicken Thighs with Black Bean Garlic Marinade found on KalynsKitchen.com
Roasted Chicken Thighs with Black Bean Garlic Marinade are easy and delicious!

I’m the kind of person who believes in following the spirit of the law, but not necessarily the letter of the law. It’s that free-thinking attitude that helps me reason that even though the South Beach Diet recommends avoiding chicken thighs, it’s the skin and fat on that part of the chicken that the diet is wanting you to avoid. Therefore, if you’ll promise to remove the skin and carefully trim away visible fat, these Roasted Chicken Thighs with Black Bean Garlic Marinade should be a perfectly good South Beach Diet food. I love to buy chicken thighs when they’re on special, and for this recipe I used a package of twelve chicken thighs that cost less than $4.00.

When I’m marinating chicken, I also like to trim the pieces so they’re nicely shaped and cut little slits lengthwise so the marinade can penetrate. I did that to get the nice looking pieces of chicken you see in these photos. The Asian marinade here was inspired by multi-talented Stefania Pomponi Butler who writes on Family Food about the delicious meals she cooks for her kids. When she posted Chicken Drumsticks Two Ways, I loved the idea of Black Bean Garlic Sauce on chicken, and I had some in the fridge. (Love it when that happens!) Of course, you know how I am; I had to add a few more things. But the Black Bean Garlic Sauce is what lights up these chicken thighs, so thanks to Stefania for the idea.

Roasted Chicken Thighs with Black Bean Garlic Marinade found on KalynsKitchen.comRemove skin and all the visible fat from chicken thighs, then marinate trimmed chicken thighs for 6-8 hours in the refrigerator. You could trim them the night before, pour the marinade in when you go to work, and let them marinate all day if you wanted.

Roasted Chicken Thighs with Black Bean Garlic Marinade found on KalynsKitchen.comArrange thighs on the roasting pan to cook, trying to keep as much of the sauce clinging to the chicken as you can. The thighs are roasted at 325 F for about 50 minutes, and should be brushed with sauce a few times while they’re cooking.

Roasted Chicken Thighs with Black Bean Garlic Marinade found on KalynsKitchen.comRoasted Chicken Thighs with Black Bean Garlic Marinade
(Makes 12 chicken thighs, recipe inspired by Chicken Drumsticks Two Ways from Family Food.)

12 bone-in chicken thighs

Marinade Ingredients:
2 T Black Bean Garlic Sauce (sold near Asian foods in most supermarkets)
1 T olive oil
1 T soy sauce
1 T Thai Chili Garlic Paste (I like Dynasty brand, also sold near Asian foods)
1 T fresh squeezed lime juice
1 T Agave nectar (or use Splenda or Stevia-in-the-raw granulated sweetener)


Use a sharp knife to remove skin and trim all visible fat from chicken thighs. I also cut off any hanging pieces to make the thighs nicely shaped and cut small slits lengthwise so the marinade will penetrate the meat. Mix marinade ingredients, then put chicken pieces in single layer inside large Ziploc bag, pour marinade in and let marinate for 6 hours or more in the refrigerator.

When ready to cook, remove chicken from refrigerator and let it come to room temperature while oven preheats to 325 F. Arrange chicken on roasting pan, keeping as much marinade clinging to the chicken as you can. Roast about 50 minutes, turning several times and brushing with sauce/marinade that collects at the bottom of the pan. Chicken is done when you can cut into a piece and juice runs clear, and when it’s firm and lightly browned. Serve hot.

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South Beach Suggestions:

Truly, I don’t need to nag again about how you must trim the fat and remove the skin to make this South Beach Diet friendly do I? I didn’t think so. In that case, this recipe would work for phase 2 or 3 of the South Beach Diet. This would taste great with with Spicy Cucumber Salad with Thai Basil and Sesame Seeds and Brown and Wild Rice with Pine Nuts and Thyme.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn’t have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

Roasted Chicken Thighs with Black Bean Garlic Marinade found on KalynsKitchen.com

More Roasted Chicken with an Attitude:
(Recipes from other blogs may or may not be South Beach Diet friendly, check ingredients.)
Chicken and Quickly Roasted Asparagus served with Tahini Sauce
Thai Barbecue Chicken with Cilantro
Pan Roasted Chicken with Mushrooms, Onions, and Rosemary
Roasted Chicken with Kalyn’s Roast Chicken Seasoning Rub
Honey Glazed Lemon Roast Chicken from Simply Recipes
Honey Roasted Chicken from Cook and Eat
Szechuan Peppercorn Roasted Chicken from Jaden’s Steamy Kitchen
Honey Mustard Roast Chicken from Gastronomy Domine
Suvir Saran’s Spicy Roasted Chicken Thighs from The Wednesday Chef
Wet Roast Chicken from Meathenge

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    25 Comments on “Roasted Chicken Thighs with Black Bean Garlic Marinade”

  1. Hi Kaylan'., Love your Blog. Starting phase 2- 1st week .Just wondering if i hot smoke chicken thighs with skin on then remove before eaten would it be a cardinal sin on SBD phase 2 ?

    • Hi Tony,
      Personally I think the South Beach Diet needs to update their position on fat; most of the recent diet research doesn't limit saturated fat that strictly (if at all). Personally I don't limit fat nearly as much as I used to and I'd eat the chicken with the skin (at least the crispy parts.) But if you want to follow the letter of the law for South Beach, removing the skin would be perfectly fine!

  2. This looks delicious! I just got a great big pack of chicken thighs and looking forward to trying this out. Thanks!

  3. Oh WOW that looks good. I love garlic black bean sauce & often use it in stir fries but having seen this post, its next assignment will be chicken!

  4. I think chicken thighs are so much tastier than the breasts–and they’re a lot cheaper to boot! They are especially great with flavorful marinades/sauces like you have here. Thanks for the recipe!