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StovetopComplexity

Braised Chicken Thighs

Braised Chicken Thighs provide 45g protein and 643 calories per serving in 6 portions—an efficient batch that covers multiple training days with a single cook. Stovetop braising cooks the thighs through passive heat, minimizing active prep time. This yield makes it a reliable option for hitting your weekly protein quota without daily cooking obligations.

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Ingredients

6 servings
  • Chicken Thigh, Bone-In, Skin-On(1588g)

    Boneless skinless thighs. Fattier than breast but more forgiving to cook.

  • 2 teaspoons kosher salt
  • ½ teaspoon ground black pepper
  • Vegetable oil(15g)
  • Yellow Onion
  • Carrots
  • Garlic(30g)
  • Red pepper flakes(1g)
  • Wine, White, Dry(160g)
  • Low Sodium Chicken Broth(480g)
  • Parsley, Fresh(30g)

Instructions

  1. 1Position a rack in your oven so that a Dutch oven or similar large, deep skillet can fit inside of it. Preheat the oven to 450°F.
  2. 2In the Dutch oven or deep skillet, heat the oil over medium-high heat. Pat the chicken dry and season all over with the salt and pepper. Carefully place the chicken in the skillet skin-side down, arrange it so the thighs are not touching (you will probably need to cook them in 2 bathes). Cook until deeply golden, about 6 minutes, disturbing the chicken as little as possible (no need to brown the other side). Transfer to a plate. Repeat with remaining thighs.
  3. 3Add the onion and carrot. Reduce the heat to medium and cook until the vegetables begin to soften, about 5 minutes.
  4. 4Stir in the garlic, rosemary, and red pepper flakes, and let cook until fragrant, about 30 seconds.
  5. 5Increase the heat back to medium-high. Pour in the wine. With a wooden spoon, scrape along the bottom of the skillet to remove any stuck on bits. Set simmer until reduced by approximately half, about 3 or so minutes.
  6. 6Return the chicken to the skillet, along with any juices that have collected on the plate. Add enough chicken broth to come about halfway up the chicken. Increase the heat and bring the broth to a simmer.
  7. 7Transfer the skillet to the oven and bake uncovered for 5 minutes at 450°F, then reduce the oven temperature to 325°F. Continue baking uncovered for 30 to 35 minutes more, until the thighs are super tender—a thin, sharp knife should insert effortlessly. Remove the skillet from the oven, then transfer the chicken thighs to a serving platter. Use a slotted spoon scoop the onion and carrot around the chicken (don't worry if there is still some onion left in the pan).
  8. 8Bring the juices in the skillet to a simmer over high heat. Let simmer for about 5 minutes, until slightly thickened. Spoon some of the drippings over the chicken and vegetables, reserving the rest to add to more servings as desired (or sop the liquid gold up with bread). Sprinkle with fresh parsley, then enjoy hot.

Nutrition — Per Serving

643

calories

45g

protein

47g

fat

Carbohydrates
4g
Saturated fat
12.4g
Sodium
323 mg
Dietary fiber
0.3g

6 servings per batch · ~384g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Braised Chicken Thighs have per serving?

Each serving delivers 45g of protein and 643 calories with 47g fat and 4g carbs. This is a zero-carb protein option that gets its calories primarily from fat.

How long does Braised Chicken Thighs take to prep?

Marked as quick prep and batch-cooks 6 servings on the stovetop, making it ideal for meal-prepping a full week of dinners in a single session. All six portions come together simultaneously on one burner.

Is Braised Chicken Thighs good for fat loss?

At 643 calories and 45g protein per serving with only 4g carbs, this recipe works for keto or low-carb fat loss protocols where minimizing carbohydrates is the goal. The high fat content keeps you satiated despite the caloric density.

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