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Miso Chicken Thighs
These Sheet Pan Miso Chicken Thighs are the perfect meal for busy weeknights! Juicy chicken thighs are marinated in a flavorful miso marinade and baked to golden brown perfection in the oven. Makes 6-8 servings.
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
Servings:
8
Calories:
225 kcal
Course:
Main Course
Cuisine:
Asian
Ingredients
- 3 tablespoons miso paste white or red
- 3 tablespoons honey
- 2 tablespoons soy sauce or tamari, low sodium
- 1 tablespoon rice vinegar
- 2 cloves garlic grated or minced
- 2 teaspoons ginger grated or minced
- 1 tablespoon neutral-flavored oil like avocado or canola oil
- 2.5 lbs chicken thighs 8 medium or 6 large thighs, boneless, skinless
Optional garnishes:
- sesame seeds
- scallions
Instructions
- Preheat oven to 400°F.
- Whisk the miso paste, honey, soy sauce, vinegar, garlic, ginger, and oil together in a large bowl. Add the chicken and turn to coat all the pieces.
- Line a sheet pan with parchment paper or aluminum foil. Arrange the chicken thighs on the pan in a single layer. Spoon any extra marinade on top.
- Bake the chicken in the oven for 25-35 minutes until golden brown and the internal temperature of the meat is 165°F. During the last 2-3 minutes, turn the broiler on and place the chicken underneath. Broil until the top of the chicken is browned and lightly charred in places. Keep a close eye on it as the chicken can burn easily.
- Plate the chicken and spoon the juices from the pan on top. Garnish with sesame seeds and scallions, if desired.
Cup of Yum
Notes
- parchment paper
- meat thermometer
- Carrots
- Brussels sprouts
- Be sure to line your sheet pan with parchment paper or aluminum foil. The miso marinade has a natural tendency to char, so lining your sheet pan with parchment paper or foil makes cleanup easy.
- To add color, broil the chicken for just a couple of minutes at the end of cooking. The high heat caramelizes the sugars in the marinade and gives it a beautiful golden brown color. But stay close by—it can burn quickly.
- The most accurate way to make sure the chicken is cooked is to use a meat thermometer and check to make sure the internal temperature is 165°F.
- I like to roast a tray of vegetables in the oven along with the chicken. Carrots, broccoli, cauliflower, Brussels sprouts, bell peppers or green beans ar all good choices. You can even make extra miso marinade to toss with the veggies before roasting.
Nutrition Information
Serving
1 medium chicken thigh
Calories
225kcal
(11%)
Carbohydrates
9g
(3%)
Protein
29g
(58%)
Fat
8g
(12%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
3g
(15%)
Trans Fat
0.03g
(2%)
Cholesterol
135mg
(45%)
Sodium
508mg
(21%)
Potassium
384mg
(8%)
Fiber
0.4g
(2%)
Sugar
7g
(14%)
Vitamin A
40IU
(1%)
Vitamin C
0.3mg
(0%)
Calcium
20mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8 Serving
Amount Per Serving
Calories 225
% Daily Value*
| Serving | 1 medium chicken thigh | |
| Calories | 225kcal | 11% |
| Carbohydrates | 9g | 3% |
| Protein | 29g | 58% |
| Fat | 8g | 12% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 135mg | 45% |
| Sodium | 508mg | 21% |
| Potassium | 384mg | 8% |
| Fiber | 0.4g | 2% |
| Sugar | 7g | 14% |
| Vitamin A | 40IU | 1% |
| Vitamin C | 0.3mg | 0% |
| Calcium | 20mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.