Garlicky Chicken Thighs Recipe With Anchovy Lemon Sauce (30 Minutes, 7 Ingredients) Dinner Chicken Recipes Seafood Gluten-free High Protein Recipes Low Sugar Recipes Mediterranean Diet Recipes

I confess, I’m not usually an anchovy fan. But I know those little fish pack a powerful nutritional punch and are part of the heart-healthy Mediterranean Diet, so I thought I’d give them another try. This garlicky chicken thighs recipe with anchovy lemon sauce is fantastic! I love the salty flavors of this recipe because the sauce elevates simple chicken thighs to a whole new level.

If you have some family members who are reluctant to try anchovies, you don’t even need to tell them! The flavor combines beautifully with the capers, garlic and lemon to make this quick and easy chicken recipe one you’ll want to put on your regular dinner recipe rotation.

To make this high-protein recipe, you will need the following ingredients: boneless/skinless chicken thighs, fresh garlic, extra-virgin olive oil, anchovy fillets, capers, crushed red pepper flakes and a lemon. Check out the health benefits of anchovies, the health benefits of lemon, the health benefits of garlic and the health benefits of protein.

Serve these tasty chicken thighs for dinner with your favorite side dishes. I served the juicy chicken and sauce with smashed broccoli and everyone loved both!

Cuisine: Mediterranean
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 1 1/4 pounds boneless/skinless chicken thighs (4 to 5 thighs)
• 6 garlic cloves, peeled (5 smashed and 1 minced)
• 1/4 cup extra virgin olive oil
• 5 anchovy fillets
• 2 tablespoons capers, drained
• crushed red pepper flakes, to taste
• 1 lemon, halved

Here's how to make it: 

1. Heat the olive oil in an oven-safe skillet on the stove over medium-high heat. Place five of the smashed garlic cloves (save one clove for later) in the hot oil with the drained capers, anchovies and crushed red pepper flakes. Cook and stir with a wooden spoon for 4 to 5 minutes, or until the anchovies are broken up and mixed in with the capers and garlic.
2. Add the chicken thighs and season with salt and black pepper, to taste. Cook for 6 to 7 minutes or until they are browned. (You could use boneless chicken breasts, but I think thighs are juicer.)
3. Flip the chicken over and place the pan in a 350-degree F oven to cook for an additional 8 to 10 minutes, or until the chicken reaches an internal temperature of 165 degrees F. Carefully remove the hot pan from the oven and transfer the cooked chicken to a plate.
4. Place the hot pan back on the stove over medium heat and add the minced garlic and the juice from one lemon to the caper mix. Heat for 30 seconds, scraping the bottom of the pan to loosen the bits that are stuck.
5. Add the chicken back to the pan and spoon the sauce over it for another 30 seconds.
6. Turn off the heat and transfer the chicken to plates or a serving platter. Sprinkle with fresh parsley, if desired. Store any leftover chicken in an airtight container in the fridge. Reheat in the microwave.

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