FoodRef · Recipe
Sticky Glazed Chicken Thighs with Slaw
2 approve · 5 caution · 4 avoid
Standard deviation of the 11 scores. Higher = the diets disagree more.
The verdicts
Disapprove (4)
- Vegan1.5
- Carnivore2.5
- Low-FODMAP3.5
- Whole303.0
Caution (5)
- DASH6.8
- Mediterranean6.5
- Paleo5.5
- Keto4.0
- Anti-Inflammatory6.8
Approve (2)
- Zone7.2
- GLP-17.5
Ingredients
- 100ml/3½fl oz cider vinegar
- 2 tbsp dark brown sugar
- 1 tsp smoked paprika
- 1 tbsp Dijon mustard
- 1 tbsp dark soy sauce
- ½ tsp sea salt and black pepper
- 4 boneless chicken thighs, skin on
- ½ small red cabbage, finely sliced
- 2 carrots, coarsely grated
- 1 small/½ large red onion, finely sliced
- 8 radishes, sliced
- 3 spring onions, very finely sliced
- 2 limes, juice only
- 2 tsp black onion seeds
- 1 tbsp sunflower seeds
- 1 tbsp pumpkin seeds
- small bunch fresh coriander, finely chopped
- small bunch fresh mint, finely chopped
Instructions
- To make the glaze for the chicken, combine the vinegar with 100ml/3½fl oz water in a saucepan. Add the sugar, smoked paprika, mustard and soy sauce. Stir to combine then bring to the boil. Reduce the heat and simmer for 10 minutes, or until thickened. Remove from the heat and season to taste with salt and pepper.
- Meanwhile, add the ingredients for the coleslaw to a large bowl, toss to combine and season to taste.
- Heat a griddle pan over a high heat until smoking hot. Open the chicken thighs out and season with salt and pepper. Place the chicken skin-side down on the griddle and fry for 3-4 minutes.
- Brush the chicken with a little glaze then turn and cook for a further 3-4 minutes, brushing occasionally with the glaze as you cook. Turn off the heat and rest for five minutes.
- Slice thickly and serve with the coleslaw. Drizzle with any sticky cooking juices before serving.
Diet-by-diet
Lots of vegetables, herbs, and lean-ish protein, but the soy sauce and added salt push sodium up, and the brown sugar adds refined sweetener.
Plentiful vegetables, herbs, seeds, and citrus fit the pattern well, but soy sauce, brown sugar, and skin-on chicken (vs. fish/legumes) lower the score.
Chicken thighs are the centerpiece, making this fundamentally non-vegan despite the produce-heavy slaw.
Chicken is allowed, but the recipe is dominated by vegetables, vinegar, sugar, and seeds, which carnivore excludes.
Chicken, vegetables, and seeds are paleo-friendly, but soy sauce and brown sugar are non-compliant.
Skin-on chicken fits keto, but 2 tbsp brown sugar in the glaze plus carrots and onion add significant carbs.
Red onion, spring onion bulbs, and large amounts of cabbage are high-FODMAP triggers despite otherwise simple ingredients.
Brown sugar, soy sauce, and cider vinegar with added sugar all violate Whole30 rules.
Decent balance of lean protein, low-glycemic vegetables, and seed fats roughly approximates the 40/30/30 target.
Cruciferous vegetables, herbs, seeds, and spices are strongly anti-inflammatory; small amounts of added sugar and soy slightly offset this.
High in fiber from cabbage, carrots, radishes, and seeds, plus lean protein from chicken — supports satiety well with modest calories.