Lemon-Garlic Chicken for P90x Phase I
- Carbohydrate 19.2039930746958 g
- Cholesterol 250.987778066667 mg
- Fat 12.0133794446939 g
- Fiber 2.18687492774924 g
- Protein 60.39581297 g
- Saturated Fat 3.05497613333823 g
- Serving Size 1 1 Serving (394g)
- Sodium 306.268514306379 mg
- Sugar 17.0171181469465 g
- Trans Fat 2.280394534 g
- Calories 425 calories
Step-by-step
- Combine first 4 ingredients in a non-reactive dish and add chicken. Cover and place in refrigerator for 1 hour - turning occasionally.
- Preheat oven to 425 degrees.
- Remove chicken from dish, reserving marinade, and arrange in a shallow roasting pan coated with cooking spray. Pour reserved marinade over chicken; sprinkle with salt & pepper.
- Bake at 425 degrees for 20 minutes, basting occasionally with marinade. Bake without basting for 20 minutes more or until chicken is done. Serve with lemon wedges and garnish with parsley, if desired.
Submerging boneless, skinless chicken thighs into an acidic marinade containing fresh lemon juice initiates the crucial first phase of protein modification, where low pH levels gradually loosen tightly wound muscle fibers over a designated one-hour chilling window. If left unattended in this citrus bath for too long, however, the muscle proteins will denature excessively and turn chalky rather than tender. High-heat roasting at 425 degrees Fahrenheit rapidly drives off excess surface moisture while the molasses and Worcestershire sauce undergo Maillard browning reactions, yielding a deeply caramelized exterior without drying out the interior meat.
- Use a glass or ceramic non-reactive dish for the initial one-hour marinade soak, because reactive metals like aluminum will leach a metallic taste into the citrus juices.
- Baste the chicken every few minutes during the first twenty minutes of baking to deposit layer upon layer of concentrated sugars from the molasses, then leave the pan unbasted for the final twenty minutes so the surface can properly dehydrate and crisp.
- Scale the ingredient quantities proportionally if adjusting the yield, maintaining the precise ratio of acid to protein surface area to ensure uniform penetration of flavors.
Properly cooked chicken thighs will register an internal temperature of 165 degrees Fahrenheit while maintaining an opaque, juicy interior texture. Garnish the finished dish with fresh parsley and lemon wedges immediately before serving to add bright aromatic contrast.
