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Day 1 Dinner: Crispy Roasted Chicken Thighs + Buttered Asparagus

Prep Time:

5 Minutes

Cook Time:

35-45 Minutes

Serves:

1

Level:

Intermediate

About the Recipe

Perfectly roasted chicken thighs with irresistibly crispy skin, served alongside tender asparagus spears topped with rich melted butter. This flavorful, satisfying meal hits all the right notes for meat lovers looking to stay low-carb.

Ingredients

Roasted Chicken Thighs:

  • 2 bone-in, skin-on chicken thighs

  • Sea salt and freshly ground black pepper, to taste

  • Optional: Garlic powder or paprika for seasoning

Buttered Asparagus:

  • 6-8 fresh asparagus spears, ends trimmed

  • 1 tablespoon butter (grass-fed preferred)

  • Sea salt, to taste

Preparation

Roasted Chicken Thighs:

  1. Preheat Oven: Set oven temperature to 400°F (200°C).


  2. Prepare Chicken: Pat chicken thighs completely dry with paper towels to achieve crispy skin. Season generously with sea salt, pepper, and optionally garlic powder or paprika.

    Cooking Tip: Dry skin is essential for maximum crispiness.


  3. Roast Chicken: Arrange chicken thighs skin-side up on a baking sheet or oven-safe dish. Roast in preheated oven for 35-40 minutes, until skin is golden-brown and crisp, and internal temperature reaches 165°F.

    Cooking Tip: Rest chicken for 5 minutes before serving to retain juiciness.


Steamed Asparagus:

  1. Steam Asparagus: Place trimmed asparagus spears into a microwave-safe dish with 2 tablespoons water. Cover and microwave 2-3 minutes until tender-crisp.

    Cooking Tip: Asparagus should be bright green and easily pierced with a fork.

  2. Serve: Drain water, melt butter gently over warm asparagus, and season lightly with sea salt.


Meat Lover’s Flavor Boost Options:

  • Lemon Butter: Melt butter with a squeeze of lemon juice over asparagus for freshness.

  • Bacon-Wrapped Asparagus: Wrap asparagus spears in bacon before roasting alongside chicken for extra savoriness.

  • Garlic-Herb Butter: Blend butter with minced garlic and herbs to drizzle over chicken or asparagus.

  • Crispy Chicken Skin: For even crispier skin, briefly broil chicken thighs for 1-2 minutes at the end of cooking.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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