
Simple Asian Glazed Chicken Thighs
These Simple Asian Glazed Chicken Thighs contain only 3g protein and 154 calories per serving—a critical gap for lifters. This recipe requires reformulation; as written, it cannot support muscle-building or macro-tracking goals and should not be used for protein meal prep.
Ingredients
- •Chicken Thigh, Bone-In, Skin-On
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Vinegar, Rice(80g)
- •Soy Sauce, Low Sodium(60g)
- •Honey(45g)
- •Brown sugar(30g)
- •Sesame Oil, Toasted(30g)
- •Garlic(240g)
- •Ginger, Fresh Root(5g)
- •Bok Choy
- •Green Onion (Scallion)
Instructions
- 1Wash the chicken thighs and pat dry thoroughly with paper towels.
- 2Whisk together the rice vinegar, soy sauce, honey, brown sugar, sesame oil, minced garlic, and grated ginger in a small saucepan over medium heat. Bring to a rolling boil, then reduce heat to low and simmer for 5–7 minutes, stirring occasionally, until the sauce thickens slightly and coats the back of a spoon.
- 3Place the chicken thighs skin-side down in a large skillet over medium-high heat. Cook for 8–10 minutes until the skin renders and begins to brown, then flip skin-side up. Pour two-thirds of the glaze evenly over the chicken thighs, turning each to coat well.
- 4Reduce heat to medium and continue cooking for 15–18 minutes, uncovered, until the skin is deep golden brown and the internal temperature reaches 165°F at the thickest part of the thigh without touching bone.
- 5While the chicken finishes cooking, steam or boil the bok choy in a separate pot over medium-high heat for 4–6 minutes until tender-crisp, then drain well.
- 6Transfer the cooked chicken to a cutting board and let rest for 5 minutes. Slice or serve whole.
- 7Divide the chicken, bok choy, and remaining glaze evenly into 6 airtight meal prep containers while the chicken is still warm. Garnish each container with sliced green onions.
- 8Cool to room temperature before sealing and refrigerating. Reheat in a microwave (2–3 minutes) or stovetop (medium heat, 5 minutes) before serving.
Nutrition — Per Serving
154
calories
3g
protein
5g
fat
- Carbohydrates
- 25g
- Saturated fat
- 0.8g
- Sodium
- 369 mg
- Dietary fiber
- 0.9g
6 servings per batch · ~82g each
Macro data sourced from USDA FoodData Central
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How much protein does Simple Asian Glazed Chicken Thighs have per serving?
Each serving delivers only 3g of protein and 154 calories, making this recipe unsuitable as a primary protein source for anyone tracking macros. The macro profile is 5g fat and 25g carbs, which suggests this functions more as a side dish than a standalone meal.
How long does Simple Asian Glazed Chicken Thighs take to prep?
Quick prep on the stovetop combined with 6 servings means you can batch-prepare this efficiently for the week. Active time per serving is minimal when amortized across the full batch.
Is Simple Asian Glazed Chicken Thighs good for muscle gain?
No — at only 3g protein per serving, this recipe does not support muscle-building macros and would require pairing with a high-protein base like rice or protein powder to become viable for training nutrition.
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