Ingredients
• 4 bone-in or boneless chicken thighs (about 1.5 lbs / 680g)
• 1 tbsp olive oil
• Salt & pepper to taste
• ¼ cup low-sugar ketchup
• 2 tbsp honey or maple syrup
• 1 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp rice vinegar (or apple cider vinegar)
• 1 clove garlic, minced
• ½ tsp ginger, grated
• ½–1 tsp crushed red pepper flakes (adjust for heat)
• Optional garnish: sliced green onions, sesame seeds
Instructions
- Pat chicken thighs dry and season with salt and pepper.
- Heat olive oil in a large skillet over medium-high heat. Sear chicken skin-side down (if using skin-on) for 5–6 minutes until golden and crisp. Flip and cook 3–4 minutes more. Remove and set aside.
- In the same pan, reduce heat to medium. Add ketchup, honey, soy sauce, vinegar, garlic, ginger, and red pepper flakes. Stir well and simmer 2–3 minutes until slightly thickened.
- Return chicken to the pan, spooning sauce over each piece.
- Cover and simmer 15–18 minutes (bone-in) or 10–12 minutes (boneless), turning halfway, until chicken reaches 165°F (74°C) and glaze is glossy.
- For extra caramelization, broil 2–3 minutes at the end (watch closely!).
- Garnish with green onions and sesame seeds. Serve hot over rice, quinoa, or zoodles.
✨ The perfect balance of sweet, spicy, and savory—great for weeknights, meal prep, or impressing guests!
PREP TIME & NUTRITION :
Prep Time : 10 mins , Cook Time : 20 mins , Total Time : 30 mins , Servings : 4 , Calories : 260 , Net Carbs: 12g , Fats: 12g , Protein: 24g