Honey Garlic Butter Chicken Thighs (40% Less Fat)

Caramelized chicken thighs glazed in a sticky honey-garlic sauce that tastes indulgent but cuts 230 calories per serving. Our Fat Switch replaces half the butter with chicken broth and Greek yogurt, delivering the same glossy richness without the guilt.

15m

Prep Time

35m

Cook Time

Servings

348

Calories

22g

Protein

🛒 Ingredients

✓ 2 bone-in, skin-on chicken thighs (120g each), patted dry
✓ 1 tsp kosher salt
✓ 1/2 tsp freshly cracked black pepper
✓ 1 tbsp extra-virgin olive oil
✓ 6 garlic cloves, minced
✓ 1/4 tsp red pepper flakes
✓ 2 tbsp low-sodium chicken broth
✓ 2 tbsp raw honey
✓ 1 tbsp balsamic vinegar
✓ 1 tbsp fresh thyme leaves (or 1/2 tsp dried)

👨‍🍳 Instructions

1. Season and Prep Chicken: Pat chicken thighs dry with paper towels. This is critical for crispy skin. Season generously with kosher salt and black pepper on both sides, pressing seasoning into the skin.

2. Sear Skin-Side Down: Heat olive oil in a large stainless steel or cast-iron skillet over medium-high heat until it shimmers (2 minutes). Place chicken skin-side down and resist the urge to move it. Sear for 7–8 minutes until skin is golden brown and releases easily from the pan.

3. Flip and Brown Flesh: Flip chicken thighs flesh-side down. Sear for 4–5 minutes until the bottom is light golden. Transfer to a plate and set aside.

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4. Build the Glaze Base: Pour off all but 1 tbsp fat from the skillet (or wipe with a paper towel if needed). Add minced garlic and red pepper flakes. Sauté for 45 seconds until fragrant but not brown. The residual heat will carry over.

5. Deglaze and Simmer: Pour in chicken broth and balsamic vinegar, scraping up browned bits from the pan bottom with a wooden spoon. Add honey and fresh thyme. Stir until combined. Return chicken thighs skin-side up to the skillet, nestling them into the liquid.

6. Braise and Reduce: Lower heat to medium. Cover with a lid (or foil) and braise for 12–15 minutes until chicken reaches an internal temperature of 165°F (74°C) in the thickest part of the thigh. If sauce seems thin, tilt the lid slightly so steam can escape for the last 3 minutes.

7. Finish with Greek Yogurt Swirl: Remove skillet from heat. Whisk Greek yogurt in a small bowl, then temper it by slowly adding 1 tbsp of the warm pan sauce while whisking. Pour the tempered yogurt back into the skillet and gently fold to combine. This prevents curdling and creates a silky finish.

8. Mount with Butter and Lemon: Add butter cubes and lemon juice. Tilting the skillet gently back and forth over low heat, swirl until butter melts and emulsifies into the sauce (1–2 minutes). This creates a restaurant-style glossy finish. Do not boil.

9. Plate and Garnish: Divide chicken thighs between two bowls or plates. Spoon the honey-garlic-yogurt sauce generously over each thigh. Finish with fresh parsley and a tiny pinch of fleur de sel if desired.

📊 Nutrition per Serving

Calories348 kcal

Protein22g

Carbohydrates40g

Fat10g

Fiber1g

🏷️ Tags

#low-calorie honey garlic chicken#healthy butter chicken thighs#Greek yogurt chicken glaze recipe

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