Adobo Chicken Thighs with Citrus Caramelized Onions
Prep: 30 minutes
Roast: 20 minutes • Serves: 8
8 bone-in chicken thighs
2 teaspoons adobo all purpose seasoning
2 tablespoons all-purpose flour
2 large onions, sliced
3 garlic cloves, minced
1/2 teaspoon ground black pepper
1/4 cup less-sodium chicken broth
2 tablespoons fresh orange juice
1 tablespoon fresh lime juice
1/2 lime, cut into 6 wedges
1/2 orange, cut into 6 wedges
Cilantro sprigs for garnish (optional)
1.Preheat oven to 400°. In oven-safe or cast iron skillet, heat oil over medium-high heat. Rub chicken with adobo seasoning; sprinkle with flour, shaking off any excess.
2.Place chicken skin side down in skillet; cook 5 minutes or until skin is browned and slightly crisp. Turn chicken; cook 3 minutes. Transfer chicken to plate; cover to keep warm.
3.Remove and discard all but 2 tablespoons drippings in skillet. Reduce heat to medium; add onions and cook 8 minutes or until browned, stirring occasionally. Stir in garlic and pepper; cook 1 minute. Add broth, orange juice and lime juice; with wooden spoon, scrape browned bits from bottom of skillet.
4.Add lime and orange wedges to skillet; place chicken on top of onion mixture. Transfer skillet to oven; roast 20 minutes or until internal temperature of chicken reaches 165°. Serve garnished with cilantro, if desired.
Approximate nutritional values per serving:
355 Calories, 22g Fat (6g Saturated), 180mg Cholesterol,
502mg Sodium, 6g Carbohydrates, 1g Fiber, 32g Protein
Dietitian’s tip:
> While you’ve got the oven on, try roasting some broccoli with garlic, fresh thyme and black pepper to bump up the veggies with your meal
