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Honey Garlic Chicken Thighs (Healthy) - Simple, Saucy, and Satisfying

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 to 2 pounds boneless, skinless chicken thighs (about 6–8)
  • Salt and black pepper
  • 1–2 tablespoons avocado oil or olive oil
  • 4 cloves garlic, minced (or 1 tablespoon garlic paste)
  • 1/3 cup low-sodium soy sauce (or tamari for gluten-free)
  • 3 tablespoons honey
  • 1 tablespoon rice vinegar (or apple cider vinegar)
  • 1 teaspoon sesame oil (optional but great for flavor)
  • 1/2 teaspoon red pepper flakes (optional for heat)
  • 1 tablespoon cornstarch (or arrowroot) + 1 tablespoon water
  • 2 green onions, thinly sliced (for garnish)
  • Sesame seeds (optional garnish)
  • Lemon or lime wedges (optional, for serving)

Method
 

  1. Pat dry and season: Blot chicken thighs dry with paper towels. Season both sides with salt and pepper. Dry chicken browns better and gets that nice sear.
  2. Whisk the sauce: In a small bowl, combine soy sauce, honey, rice vinegar, sesame oil, and red pepper flakes. Stir until smooth.
  3. Heat the pan: Warm a large skillet over medium-high heat. Add oil and swirl to coat.
  4. Sear the chicken: Add thighs in a single layer. Cook 4–5 minutes per side until golden and nearly cooked through. Remove to a plate and tent with foil.
  5. Sauté the garlic: Lower heat to medium. Add minced garlic to the pan and cook 30 seconds, stirring, until fragrant. Don’t let it burn.
  6. Deglaze and simmer: Pour in the honey-soy mixture. Scrape up browned bits from the pan. Simmer 1–2 minutes.
  7. Thicken the sauce: Stir together cornstarch and water. Pour into the skillet and stir. Simmer 30–60 seconds until glossy and slightly thick.
  8. Finish the chicken: Return thighs and any juices to the pan. Spoon sauce over the top and simmer 2–3 minutes until cooked through (internal temp 165°F).
  9. Garnish and serve: Top with sliced green onions and sesame seeds. Serve with steamed rice, quinoa, or cauliflower rice and a side of veggies.