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Cajun Garlic Chicken Thighs

Cajun Garlic Chicken ThighsNow this is definitely a “slow-simmered” skillet of comfort! Tender pieces of chicken are smothered in a rich, brown, garlicky onion sauce. You’ll want to double this recipe and keep some in the freezer to pull out after one of those hectic days!

This Heart-Smart, Diabetic-Friendly recipe was created by Nancy Hughes, cookbook author, Mobile Alabama.

Recipe Ingredients:

2 tablespoons canola oil - divided use
4 skinned chicken thighs with bone in, trimmed of fat
1 cup diced onions
12 medium garlic cloves, peeled only
2 tablespoons all-purpose flour
1 cup reduced sodium chicken broth
1/2 teaspoon dried thyme leaves
1/4 teaspoon salt
1/4 teaspoon ground black pepper

Cooking Directions:

  1. In a large skillet heat 1 tablespoon canola oil and heat over medium-high heat. Add chicken and brown for 3 minutes on each side. Set aside on separate plate.
  2. Reduce heat to medium and add remaining 1 tablespoon canola oil, onions and garlic and cook for 3 minutes or until onions are translucent, stirring frequently. Set aside with chicken.
  3. Stir flour into pan residue in skillet and cook 2 minutes over medium heat or until beginning to lightly brown, stirring constantly. Stir in broth, thyme, salt and pepper. Add chicken, onions and any accumulated juices. Bring to a boil over medium-high heat. Reduce heat to medium-low, cover and simmer for 30 minutes or until chicken is almost tender.
  4. Place chicken to one side of skillet, add and mash garlic cloves with back of a spoon. Combine chicken and garlic and turn chicken pieces over several times or until well coated. Cover and cook 5 to 7 minutes, or until chicken is tender.

Makes 4 servings. Serving size: 3 ounces cooked chicken and about 3 tablespoons sauce.

Tip: Serve over hot cooked rice, egg noodles or mashed potatoes, if desired.

Nutritional Information Per Serving (1/4 of recipe): Calories 180; ; Total Fat 9g; Saturated Fat 1.5g; Cholesterol 80mg; Sodium 340mg; Carbohydrates 8g; Fiber 1g; Sugar 1g; Protein 18g.

Recipe and photograph courtesy of CanolaInfo.org.