Roasted Chicken Thighs with Black Bean Garlic Marinade
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.
Roasted Chicken Thighs with Black Bean Garlic Marinade
(Makes 12 chicken thighs, recipe inspired by Chicken Drumsticks Two Ways from Family Food.)
Ingredients:
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)
Instructions:
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:
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.
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
25 Comments on “Roasted Chicken Thighs with Black Bean Garlic Marinade”
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!
This looks delicious! I just got a great big pack of chicken thighs and looking forward to trying this out. Thanks!
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!
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!