SWEET AND SOUR CHICKEN THIGHS

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Introduction

As someone who was recently diagnosed with Mast Cell Activation Syndrome, and has spent the last almost thirty years of my life without any dietary restrictions, you can imagine how hard it is now to suddenly become ill to foods I had been enjoying my whole life. My journey to wellness lead me to create each and every one of these recipes featured on Damngoodthyme.

With the diagnosis of MCAS came hormonal imbalances, leading to hypothyroidism and PCOS. What I was unaware of at the time of these diagnoses, was that diet would play the biggest role in helping me achieve remission and lose the weight gained from all of the inflammation my body was under. I began to prioritize eating high protein meals to help with blood sugar imbalances.

While working from home has its benefits, it always seems as though dinner time creeps up on me. I often find myself unprepared and in a hurry trying to figure out what to throw together and after a long day working, the last thing I want to do is be prepping and cooking a meal that takes over forty five minutes. To stress less, I focus on creating simple dinners that are high in protein and ready in under forty five minutes like these sweet and sour chicken thighs.

These tender thighs are marinaded in a mixture of apple cider vinegar, coconut sugar, and coconut aminos- bringing together the perfect balance of sweet and tangy. Finished off with fresh cilantro, the dish becomes a vibrant, delicious meal that can be eaten on its own or paired with cauliflower rice.

Table of Contents

Ingredients

Ingredient Substitutions

How to Make the Dish

Frequently Asked Questions

Storage Instructions

Ingredients

For the Marinade:

• 3 Tablespoons Coconut Aminos

• 1/2 Cup Pineapple Juice

• 1/4 Cup Coconut Sugar

• 1/4 Cup Apple Cider Vinegar

• 1/4 Cup Ketchup

• 1/4 teaspoon salt

• 1 tablespoon arrowroot starch

• 1 tablespoon water

For the Chicken and Vegetables:

• 1 lb boneless, skinless chicken thighs

• 1/4 cup olive oil, divided

• 1 tsp salt, divided

• 1 large red onion, chopped

• 3 heads baby bok choy

• 1 head broccoli, chopped

• 1/2 cup pineapple chunks

Garnish:

• Cilantro

Ingredient Substitutions

Coconut Aminos: The coconut aminos can be substituted with soy sauce.

Chicken Thighs: The chicken thighs can be substituted with chicken breasts, wings, drumsticks etc.

How to Make the Sweet and Sour Chicken and Vegetables

For the Marinade:

1. Combine the Marinade Ingredients: In a small saucepan on medium heat, combine coconut aminos, pineapple juice, apple cider vinegar, coconut sugar, ketchup, and salt. Bring to a boil and whisk.

2. Bring the Marinade to a Boil: While bringing to a boil, combine arrowroot starch and water. Whisk the mixture occasionally for three minutes.

3. Let cool and Thicken: Set aside and let thicken.

Chicken and Vegetables:

1. Preheat Oven: Line one large sheet pan. Preheat oven to 450F.

2. Marinade the Chicken: To a bowl add chicken. Add 2 TBSP olive oil, 1/2 tsp salt and half of the sweet and sour sauce. Set aside in fridge to marinate for at least 30 minutes.

3.Prepare the Vegetables: Slice the red onion, cut the Bok choy diagonally, and dice the pineapple into chunks. Toss with remaining 2 TBSP olive oil and 1/2 tsp sea salt.

4.Bake the Chicken and Vegetables: Spread marinated chicken and vegetables across the lined sheet pan. Bake for 15 minutes.

5.Add Remaining Sauce: Drizzle remaining sweet and sour sauce over the entire dish.

6.Garnish and Enjoy: Garnish with cilantro, and enjoy this delicious dish!

Frequently Asked Questions

What ingredients can I substitute?

 The coconut aminos can be substituted with soy sauce, and the chicken thighs can be substituted with any cut of chicken that is preferred.

Storage Instructions

Refrigeration:

1. Cooling: Allow the prepared chicken thighs to cool down to room temperature before refrigerating. Do not leave them at room temperature for more than 2 hours.

2. Storage Container: Transfer the chicken thighs to an airtight container or wrap them tightly in plastic wrap. This helps prevent the chicken from absorbing odors from the refrigerator and minimizes the risk of cross-contamination. These are my favorite airtight glass containers.

3. Storage Time: Refrigerate the prepared chicken thighs within 2 hours of cooking. Consume them within 3-4 days for optimal freshness and safety.

4. Temperature: Set your refrigerator to maintain a temperature of 40°F (4°C) or below to slow down bacterial growth.

Freezer:

1. Cooling: Allow the chicken thighs to cool completely before freezing. Rapid cooling helps preserve the quality of the meat.

2. Packaging: Use freezer-safe containers or heavy-duty, airtight plastic bags to prevent freezer burn. Remove as much air as possible to maintain the quality of the chicken. These are my favorite reusable freezer friendly bags.

3. Labeling: Clearly label the packaging with the date of preparation to track storage time. This helps you keep track of how long the chicken has been in the freezer. These are my favorite labels that wash off easily after use.

4. Storage Time: While frozen chicken can be safe to eat indefinitely, for the best quality, consume the prepared chicken thighs within 2-6 months.

5. Freezer Temperature: Maintain your freezer at 0°F (-18°C) or lower. This temperature ensures the long-term preservation of the chicken and prevents the growth of bacteria.

Thawing: If you decide to thaw the frozen chicken thighs, do so in the refrigerator or, if needed quickly, in a sealed plastic bag under cold running water. Avoid thawing at room temperature to minimize the risk of bacterial growth.

By following these guidelines, you can ensure that your prepared chicken thighs remain safe to eat and maintain their flavor and texture. Always use your best judgment and discard any chicken that shows signs of spoilage, such as an off odor, unusual color, or sliminess.

Full Recipe:

More Thirty Minute Dinners:

• Paleo Honey Garlic Meatballs

• AIP Taco Meat