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Day 1 Lunch: Grilled Chicken Thighs + Steamed Cabbage

Prep Time:

5 minutes

Cook Time:

15-18 minutes

Serves:

1

Level:

Beginner

About the Recipe

Juicy, tender grilled chicken thighs seasoned simply with salt and pepper, paired with buttery steamed cabbage. This affordable, satisfying meal is rich in protein, healthy fats, and fiber.

Ingredients

Grilled Chicken Thighs:

  • 2 boneless, skin-on chicken thighs (about 5-6 oz total)

  • 1 tablespoon olive oil or melted butter

  • ½ teaspoon sea salt

  • ½ teaspoon freshly ground black pepper


Steamed Cabbage:

  • 1 cup green cabbage, shredded or chopped

  • 1 tablespoon butter (grass-fed preferred)

  • Pinch of sea salt

  • Freshly ground black pepper, to taste

Preparation

Grill the Chicken Thighs:

  1. Preheat Grill or Skillet: Preheat a grill, grill pan, or skillet over medium-high heat.

  2. Season the Chicken: Pat chicken thighs dry with a paper towel. Brush with olive oil or melted butter and season both sides with sea salt and black pepper.

  3. Grill the Chicken:

    • Place chicken thighs on the grill or skillet, skin-side down.

    • Cook for 5-6 minutes until the skin is crispy and golden.

    • Flip and cook for another 5-6 minutes until the internal temperature reaches 165°F (74°C).

  4. Rest & Slice: Remove from heat and let rest for 2-3 minutes before slicing.


Steam the Cabbage:

  1. Prepare Cabbage: Chop or shred cabbage into bite-sized pieces.

  2. Steam Cabbage: Add 1 inch of water to a pot and bring to a boil. Place cabbage in a steamer basket over boiling water, cover, and steam for 5-6 minutes until tender.

  3. Add Butter & Seasoning: Transfer steamed cabbage to a bowl. Toss with butter, sea salt, and black pepper.


Assemble & Serve:

  1. Plate the Chicken & Cabbage: Arrange grilled chicken thighs alongside steamed cabbage on a plate.

  2. Optional Garnish: Garnish with fresh parsley or a sprinkle of paprika if desired.


Ways to Make it Budget Friendly:

  • Buy Chicken Thighs in Bulk: Purchase family-sized packs of chicken thighs and freeze portions for future use. Thighs are more affordable and flavorful than breasts.

  • Use Bone-In Thighs for Extra Savings: Bone-in, skin-on thighs are often cheaper and retain more flavor during cooking.

  • Stretch Cabbage for Multiple Meals: Cabbage is inexpensive and versatile. Chop extra cabbage and store in the fridge to add to soups, stir-fries, or slaws.

  • Save Butter from Multiple Uses: Buy butter in bulk and freeze extras. Reuse melted butter for cooking vegetables or drizzling over meats.

  • Opt for Frozen Cabbage if Fresh Isn’t Available: Frozen cabbage is just as nutritious and can be steamed or sautéed with ease.

  • Grill Extra Chicken for Future Meals: Cook additional thighs and refrigerate for quick protein in salads or wraps.


Quick & Simple Flavor Boost Options (Optional):

  • Garlic & Herb Butter: Mix minced garlic and fresh herbs into melted butter for a flavorful cabbage drizzle.

  • Lemon Zest & Chili Flakes: Add fresh lemon zest and a pinch of chili flakes over the chicken and cabbage for brightness and heat.

  • Parmesan Crumble: Sprinkle grated Parmesan over the cabbage for a salty, nutty finish.

  • Apple Cider Vinegar Splash: Add a splash of apple cider vinegar to the cabbage for tang and extra depth.

  • Paprika & Thyme Rub: Add a sprinkle of smoked paprika and thyme to the chicken before grilling for extra warmth and aroma.

  • Dijon Mustard Dip: Serve chicken with a side of Dijon mustard for a tangy, budget-friendly dipping option.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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