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Day 4 Dinner: Rosemary-Garlic Chicken Thighs + Sautéed Kale

Prep Time:

5 minutes

Cook Time:

15-20 minutes

Serves:

1

Level:

Beginner

About the Recipe

Juicy chicken thighs perfectly pan-seared with aromatic rosemary and garlic, accompanied by simple yet flavorful sautéed kale. A nourishing, keto-friendly dinner ready in minutes.

Ingredients

Pan-Seared Chicken Thighs:

  • 2 boneless, skin-on chicken thighs

  • 1 tablespoon butter (grass-fed preferred)

  • ½ teaspoon fresh rosemary, finely chopped (or pinch of dried rosemary)

  • 1 small garlic clove, minced (or ¼ teaspoon garlic powder)

  • Sea salt and freshly ground black pepper, to taste

Sautéed Kale:

  • 2 cups fresh kale, chopped (remove thick stems)

  • 1 tablespoon extra-virgin olive oil

  • Sea salt, to taste

Preparation

Pan-Seared Chicken Thighs:

  1. Season Chicken: Pat chicken thighs dry, then season generously on both sides with rosemary, garlic, salt, and pepper.

    Quick-Cooking Tip: Use dried rosemary and garlic powder for quicker prep and consistent flavor.

  2. Cook Chicken: Melt butter in a skillet over medium-high heat. Cook thighs skin-side down first for about 6-7 minutes until skin is crispy and golden. Flip and cook another 6-8 minutes until cooked through (165°F internal temp).

  3. Rest Chicken: Let thighs rest for 2-3 minutes to retain juiciness.


Sautéed Kale:

  1. Quick Sauté: In a separate skillet, heat olive oil over medium heat. Add chopped kale and cook quickly, stirring constantly for about 3-4 minutes until wilted and vibrant green. Season lightly with sea salt.


Tips to Make it Even Easier:

  • Pre-Chop & Store Kale: Wash, dry, and pre-chop kale in bulk, then store in airtight containers lined with paper towels to eliminate daily prep.

  • Chicken Prep Shortcut: Pre-season chicken thighs in batches, vacuum seal or freeze individually, then thaw and cook quickly when needed.


Quick & Simple Flavor Boost Options (Optional):

  • Creamy Garlic-Parmesan Sauce: Combine heavy cream, garlic powder, and grated Parmesan cheese for a quick creamy sauce to drizzle over chicken.

  • Crispy Bacon Kale: Toss cooked, crumbled bacon into kale for smoky depth and crunchy texture.

  • Browned Butter Sage Drizzle: Melt butter gently until browned, stir in fresh or dried sage, and drizzle over chicken for luxurious flavor.

  • Umami Chicken Glaze: Brush chicken lightly with coconut aminos and garlic butter mixture just before serving for extra savory punch.

  • Smoky Paprika Oil: Warm olive oil gently with smoked paprika and garlic, then drizzle lightly over kale and chicken for added warmth and depth.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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