Introduction
If you’re on the lookout for a flavorful yet low carb meal prep option, oven-baked bourbon chicken is a fantastic choice. This dish offers a delightful combination of sweet and savory flavors, all while keeping your carb count low. Perfect for busy individuals or families, it’s a recipe that ensures you stay on track with your health goals without sacrificing taste.
In this article, I will guide you through the process of making oven-baked bourbon chicken, providing you with tips for perfecting the dish, along with meal prep suggestions to make your week easier. Let’s get started!
Recipe Overview
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
- 2 lbs boneless, skinless chicken thighs
- 1/2 cup bourbon
- 1/4 cup soy sauce (or tamari for gluten-free)
- 1/4 cup apple cider vinegar
- 1/4 cup erythritol or another low carb sweetener
- 3 cloves garlic, minced
- 1 teaspoon ground ginger
- 1/2 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
- 2 tablespoons sesame oil
- 1 tablespoon cornstarch (optional for thickening)
- 1 tablespoon water (if using cornstarch)
- Chopped green onions for garnish
Instructions
- Preheat your oven to 375°F (190°C).
- In a large bowl, combine bourbon, soy sauce, apple cider vinegar, erythritol, minced garlic, ground ginger, black pepper, and red pepper flakes. Whisk until well combined.
- Add the chicken thighs to the marinade, ensuring they are fully submerged. Cover and refrigerate for at least 30 minutes, or overnight for the best flavor.
- Heat sesame oil in a large oven-safe skillet over medium-high heat. Remove chicken from the marinade, allowing excess marinade to drip off, and sear the chicken thighs for 3-4 minutes on each side until golden brown.
- Once the chicken is browned, pour the remaining marinade over the chicken in the skillet.
- If you prefer a thicker sauce, mix cornstarch with water in a small bowl and stir into the marinade at this point.
- Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (75°C).
- Remove from the oven and let it rest for 5 minutes before slicing.
- Garnish with chopped green onions and serve hot with your choice of low carb sides, such as steamed broccoli or cauliflower rice.
Meal Prep Tips
Oven-baked bourbon chicken is perfect for meal prep. Here are some tips to help you maximize your time in the kitchen:
1. **Batch Cooking**: Make a larger batch of bourbon chicken and portion it out for the week. Store in airtight containers in the refrigerator for up to 4 days.
2. **Freezing**: If you want to save some for later, freeze the cooked chicken in individual portions. Thaw in the refrigerator overnight before reheating.
3. **Pairing Sides**: Plan your sides ahead of time. Low carb vegetables like zucchini noodles, green beans, or a fresh salad can complement the chicken beautifully.
4. **Reheating**: To reheat, microwave for 2-3 minutes or heat in a skillet until warmed through, adding a splash of chicken broth if needed to keep it moist.
Serving Suggestions
To enhance your meal, consider serving the bourbon chicken with a variety of low carb sides. Here are a few ideas:
– **Zucchini Noodles**: A great alternative to pasta, simply sauté zucchini noodles in olive oil for a few minutes.
– **Cauliflower Rice**: This versatile side is easy to prepare and absorbs flavors well.
– **Roasted Vegetables**: Bell peppers, asparagus, or Brussels sprouts roasted with olive oil and seasonings add a nutritious crunch to your meal.
– **Salads**: A fresh side salad with leafy greens, cucumbers, and a light vinaigrette can balance the richness of the chicken.
Frequently Asked Questions
Can I use chicken breasts instead of thighs?
Yes, you can substitute chicken breasts for thighs. However, be cautious as breasts can dry out faster, so adjust cooking times accordingly.
Is bourbon chicken gluten-free?
If you use gluten-free soy sauce or tamari, then yes, this bourbon chicken can be made gluten-free.
How can I make this dish spicier?
Add more red pepper flakes or a dash of hot sauce to the marinade for an extra kick.
Can I make this in a slow cooker?
Absolutely! Place the marinated chicken in a slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
Final Thoughts
Oven-baked bourbon chicken is not only a delectable low carb meal prep option but also a crowd-pleaser. With its rich flavors and easy preparation, it’s an ideal recipe for those looking to enjoy healthy meals throughout the week. Whether you are cooking for yourself or your family, this dish will surely impress. Try it today and savor the goodness of bourbon chicken without the guilt!
