
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.
Ingredients
- •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
- 1Pat the chicken thighs dry and season all over with salt and pepper. Heat the vegetable oil in a large, deep skillet over medium-high heat until shimmering. Working in batches to avoid crowding, place the chicken skin-side down and cook for 6–8 minutes over medium-high heat until the skin is deeply golden brown, disturbing as little as possible. Transfer to a plate and repeat with remaining thighs.
- 2Add the onion and carrot to the skillet, reduce heat to medium, and cook for 5 minutes until the vegetables begin to soften, stirring occasionally.
- 3Stir in the garlic and red pepper flakes, cooking for 30 seconds over medium heat until fragrant.
- 4Increase heat to medium-high, pour in the white wine, and scrape the bottom of the skillet with a wooden spoon to release browned bits. Simmer for 3–4 minutes until the wine is reduced by approximately half.
- 5Return the chicken thighs and any accumulated juices to the skillet. Pour in enough chicken broth to come about halfway up the chicken, then bring to a simmer over medium-high heat.
- 6Cover the skillet, reduce heat to medium-low, and braise for 35–40 minutes until the chicken is fork-tender and internal temperature reaches 165°F when measured at the thickest part of the thigh.
- 7Transfer the chicken thighs and vegetables to a serving platter. Increase heat to high and simmer the braising liquid for 5 minutes until slightly thickened and reduced by about one-third, then spoon over the chicken.
- 8Divide the chicken, vegetables, and braising liquid evenly into 6 airtight containers while hot. Garnish with fresh parsley. Refrigerate up to 4 days or freeze up to 3 months.
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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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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