Lunch: Honey Balsamic Baked Chicken Thighs

Preheat your oven for sweet and tangy baked chicken thighs starring a honey-balsamic marinade-turned-glaze.

This recipe includes superfoods such as:

Honey

Health benefits of Honey Balsamic Baked Chicken Thighs

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1/2 cup balsamic vinegar
1/4 cup low sodium soy sauce
1/2 cup honey
2 Tablespoons olive oil
4 garlic cloves, minced
2 teaspoons minced fresh ginger
2 Tablespoons chopped scallions
1/2 teaspoon salt
6 large bone-in, skin-on chicken thighs (about 2 1/4 lbs)
1 Tablespoon cornstarch

Instructions

In a large sealable bag, whisk together the balsamic vinegar, soy sauce, honey, olive oil, minced garlic, minced ginger, chopped scallions and salt. Add the chicken, seal the bag, and then carefully move the chicken around in the bag until it's thoroughly coated. Place the chicken in the fridge to marinate overnight or for a minimum of 2 hours.
When ready to bake, preheat the oven to 350 ºF with the rack in the center. Line a baking sheet with foil.
Remove the chicken from the bag and reserve the marinade. Shake off any excess marinade from the chicken thighs and arrange them skin side down on the baking sheet. Bake the chicken for 30 minutes.
Remove the chicken from the oven and flip the thighs skin side up. Turn the oven to broil, and if necessary, adjust the baking rack so it is about 8 inches from the broiler. Return the chicken to the oven and broil for about 5 minutes until the skin is crisped and the chicken reaches an internal temperature of at least 165 ºF. (The chicken juices should run clear, rather than pink.) While the chicken is cooking, transfer the marinade to a medium saucepan.
Whisk together the cornstarch with 2 tablespoons water. Bring the marinade to a boil then whisk in the cornstarch mixture and continue boiling the marinade, whisking intermittently, until it thickens to the consistency of syrup, about 5 minutes. (The glaze must come to a boil to get rid of any potential bacteria from the raw chicken.) Remove the glaze from the stove and set it aside.
Remove the cooked chicken from the oven, brush it with the prepared glaze and serve immediately.

Share Honey Balsamic Baked Chicken Thighs