Day 6 Dinner:
Prep Time:
5 minutes
Cook Time:
30-35 Minutes
Serves:
1
Level:
Beginner
About the Recipe
Tender, juicy chicken thighs roasted with aromatic garlic and rosemary, served alongside vibrant, sautéed spinach cooked in olive oil. This nutrient-rich, low-carb dinner is flavorful and easy enough to satisfy the whole family.
Ingredients
Oven-Baked Chicken Thighs:
2 medium bone-in, skin-on chicken thighs (about 6-8 oz total)
1 tablespoon olive oil or melted butter (for coating)
2 garlic cloves, minced
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
½ teaspoon dried rosemary (or 1 teaspoon fresh rosemary, chopped)
½ teaspoon smoked paprika (optional for added color and depth)
Sautéed Spinach:
1 cup fresh spinach leaves (washed and dried)
1 tablespoon olive oil
1 garlic clove, minced (optional for extra flavor)
Pinch of sea salt
Pinch of freshly ground black pepper
Preparation
Prepare the Chicken Thighs:
Preheat the Oven:
Preheat the oven to 400°F (200°C).
Line a baking sheet with parchment paper or lightly grease a baking dish for easy cleanup.
Season the Chicken:
Pat the chicken thighs dry with paper towels to ensure crispy skin.
Rub olive oil or melted butter over both sides of the thighs.
Sprinkle sea salt, black pepper, garlic, rosemary, and smoked paprika (if using) evenly over the chicken.
Arrange on Baking Sheet:
Place the chicken thighs skin-side up on the prepared baking sheet or dish.
Bake the Chicken:
Bake for 30-35 minutes until the skin is crispy and the internal temperature reaches 165°F (74°C).
For extra crispy skin, broil the chicken for the last 2-3 minutes.
Rest the Chicken:
Remove the chicken from the oven and let it rest for 3-5 minutes to allow the juices to redistribute.
Prepare the Sautéed Spinach:
Heat the Skillet:
Heat a skillet over medium heat.
Add 1 tablespoon of olive oil and swirl to coat the pan.
Add Garlic (Optional):
Add minced garlic to the skillet and sauté for 30 seconds until fragrant.
Add the Spinach:
Add the spinach leaves to the skillet.
Stir gently to coat the spinach with the olive oil.
Sauté Until Wilted:
Cook for 2-3 minutes, stirring occasionally, until the spinach is wilted and tender.
Season to Taste:
Sprinkle with sea salt and black pepper.
Remove from heat and set aside.
Assemble and Serve:
Plate the Chicken and Spinach:
Transfer the roasted chicken thighs to a plate.
Add the sautéed spinach on the side.
Optional Garnish:
Garnish with fresh rosemary or a squeeze of lemon juice for a burst of freshness.
Ways to Get Kids Involved:
Season the Chicken: Let the kids sprinkle the salt, pepper, and rosemary over the chicken.
Stir the Spinach: Have them stir the spinach as it cooks, watching it wilt and change color.
Brush the Oil: Allow younger kids to brush the olive oil onto the chicken thighs.
Arrange the Baking Sheet: Encourage them to help place the chicken on the baking sheet.
Name the Dish: Have them come up with a fun name like “Garlic Hero Chicken” or “Spinach Surprise.”
Quick Flavor Boost Options (Optional):
Lemon Butter Drizzle: Melt butter with fresh lemon juice and drizzle over the chicken and spinach.
Parmesan Crumble on Spinach: Sprinkle grated Parmesan over the spinach for a nutty, salty finish.
Garlic Herb Compound Butter: Place a pat of garlic herb butter on top of the chicken for extra richness.
Chili Flakes for Heat: Add a pinch of crushed red pepper flakes over the chicken and spinach for a mild kick.
Balsamic Glaze Drizzle: Drizzle a sugar-free balsamic glaze over the spinach for a tangy touch.
Thyme and Rosemary Rub: Add fresh thyme along with the rosemary for an earthy, aromatic finish.
Recipes Created by BloodSugarChef.com
Meal Plan by American Diabetes Society