Skillet Chicken Thighs with Lemon Butter Sauce Recipe

A cast-iron skillet gives chicken thighs a crisp texture, and homemade lemon butter sauce adds extra flavor.

Prep Time: 10 minutes
Cooking Time: 12 minutes

Ingredients

1 teaspoon granulated garlic powder
½ teaspoon plus ⅛ teaspoon fine sea salt
¼ teaspoon ground black pepper
4 (6-ounce) boneless, skinless chicken thighs
3 tablespoons (45 milliliters) avocado oil, divided
1 tablespoon (15 milliliters) lemon juice
1½ tablespoons unsalted butter
1 teaspoon fresh thyme leaves

Directions

Before you begin: Wash your hands.

1. Heat an 8-inch or 10-inch cast-iron skillet over medium-high heat until hot.
2. While skillet is warming, add to a small bowl garlic powder, ½ teaspoon sea salt and pepper and stir to combine.
3. Arrange chicken thighs on a large plate, then use sharp kitchen shears to trim fat from the edges.
4. Sprinkle half the spice mixture over chicken thighs, flip and repeat.
5. Add 2 tablespoons avocado oil to the skillet and let warm for about 60 seconds.
6. Place 2 chicken thighs in the skillet and cook for 6 minutes.
7. Flip thighs and cook for an additional 5 to 6 minutes, or until they reach an internal temperature of 165°F (74°C).
8. Remove thighs from skillet and place on a separate paper towel-lined plate.
9. Add remaining avocado oil to the skillet, then repeat with remaining chicken thighs.
10. While chicken is cooking, combine lemon juice, butter, ⅛ teaspoon sea salt and thyme in a small microwave-safe bowl and microwave on high for 45 seconds. Stir until butter is fully melted.
11. Drizzle sauce over cooked chicken thighs just before serving.
12. Garnish with lemon wedges and sprigs of thyme, if desired.

Nutrition Information

Serves 4
Serving size: 1 chicken thigh (180 grams) and ⅔ tablespoon sauce (7 grams)

345 calories, 23g total fat, 6g saturated fat, 176mg cholesterol, 514mg sodium, 1g carbohydrate, 0g fiber, 0g sugar, 31g protein, 359mg potassium, 295mg phosphorus

This recipe originally appeared in Food & Nutrition Magazine^®, published by the Academy of Nutrition and Dietetics.