- It’s a new month, we need goals on the goal board! This month’s goals are all about recovery! Come up with something good and get to work!
- Make sure you are keeping up on your Nutrition Challenge points! Keep in contact with your partner as well to keep them accountable.
- Diaper WOD for Haleigh Saunders will be THIS SATURDAY at 8 am. Bring any diapers or wipes you can throughout the week!
- If you want to see the Home Workout and record your score click here
- If you want the Nutrition Challenge point sheet and record your points click here
Which Spices Go Best With Chicken Thighs?
Sometimes, I’ll add a spice mix like curry powder or smoked paprika (my favorite spice) to the meat side of half the chicken, and the other half, I’ll leave plain except for salt and pepper.
That way, I can season the meat when I reheat it with whatever flavor profile I want (ex: garlic, Italian herbs, curry powder, etc.). I don’t put spices or herbs – other than salt and pepper – on the skin side because they’ll burn.
What to Serve With Chicken Thighs
They’d also be delicious with a simple green salad or a paleo-friendly cole slaw on the side. Since chicken thighs are so adaptable, the sky is really the limit here.
Okay, on to the full method for making this Cast Iron Skillet Chicken Thighs Recipe!
Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
This Cast Iron Skillet Chicken Thighs Recipe is a game-changer. It’s one of the simplest ways to make crispy chicken in the oven every time!
- 2 lb chicken thighs bone-in
- 1 tsp sea salt
- 1/2 tsp black pepper
- 1 tsp spice mix of choice optional
- 1 tbsp ghee
- Get ready. Preheat the oven to 425ºF. Pat the chicken thighs dry on both sides with paper towel. Sprinkle the skin side with some of the salt and pepper. Flip and sprinkle the meat side with the rest of the salt, pepper, and whatever spice mix you choose. (You don’t have to season the meat if you prefer a more neutral taste.)
- Sear the chicken. Place
a large cast iron skillet over high medium-high and add the ghee. You
want the skillet to be really hot so make sure the fat is shimmering.Add
the chicken thighs, skin side DOWN, and try to leave some room between
them so they don’t touch. Cover with a splatter screen, and sear skin
side down for 5-8 minutes, depending on the strength of your burners. Be
patient. Don’t keep poking at the chicken. It’ll release easily from
the pan once it’s ready to flip, but you want to make sure the skin is
rendered and crispy. Remove the splatter screen. Flip the chicken so the
meat side is down.
- Roast it. Use a pot holder or kitchen towel to move the skillet right into the oven. Roast the chicken in the oven for 20-30 minutes until they’re cooked through and no longer pink. It depends on the size of the chicken thighs, so keep an eye on it once 20 minutes has gone by. Serve hot out of the oven.
A. 8 sets:
2 Hang Power Clean + 2 Push Jerks
5 rounds for time:
12 Deadlift 155/105
9 Hang Power Clean
6 Shoulder to OH
*15 Min Cap. 11/10/17 Retest
*In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
A. For As Long As Possible
2 rounds of:
10 Jumping Squats
Then, from 3:00-6:00
2 rounds of:
12 Jumping Squats
Then, from 6:00-9:00
2 rounds of:
14 Jumping Squats
*Add 2 reps to each movement every 3 minutes. Continue following the same pattern until you cannot complete the required reps within the 3 min time frame. Score is total reps completed. If you finish before the 3 min mark you just get extra rest, must wait until that 3 min mark to begin your next 2 rounds.
**RX+ can start at 14
**Scale pushups to knees
B. Cash Out (if you have equipment)
Build to a heavy single tempo deadlift
10 seconds up, 10 second hold at top, 10 second lower
**If no barbell for deadlift can use DB’s, do 2-3 reps still keeping the tempo with dumbbells