High Protein Chicken Maryland

Elevate your dinner game with this High Protein Chicken Maryland, a modern twist on a classic favorite that's perfect for those seeking a hearty yet balanced meal. Succulent chicken thighs are seasoned with aromatic spices, pan-seared to golden perfection, and finished in the oven for juicy, tender results. Paired with crispy bacon, vibrant sautéed vegetables, and homemade corn cakes made with sweet corn kernels and cornmeal, this dish strikes the perfect balance of flavor and texture. A silky, reduced chicken broth sauce ties it all together, creating a wholesome, protein-packed entree that’s as nourishing as it is delicious. Perfect for family dinners or a meal prep staple, this recipe is a must-try for lovers of savory, Southern-inspired fare.

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 4 pieces chicken thighs
• 2 tablespoons olive oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon garlic powder
• 0.5 teaspoon onion powder
• 100 grams bacon
• 1 cup canned corn kernels
• 0.5 cup cornmeal
• 0.25 cup all-purpose flour
• 1 teaspoon baking powder
• 1 large egg
• 0.5 cup milk
• 1 medium, diced red bell pepper
• 150 grams green beans
• 50 grams pea shoots
• 1 cup chicken broth
• 1 tablespoon butter

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

In a bowl, mix together salt, black pepper, garlic powder, and onion powder. Rub the spices all over the chicken thighs.

Step 3

Heat 1 tablespoon of olive oil in an ovenproof skillet over medium-high heat. Place the chicken thighs skin-side down and cook until the skin turns golden brown, about 5-6 minutes. Flip the thighs and cook for an additional 3-4 minutes.

Step 4

Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the chicken is fully cooked and the internal temperature reaches 165°F (75°C).

Step 5

Meanwhile, in a frying pan, cook the bacon until crispy. Set aside on paper towels to drain excess oil.

Step 6

Prepare the corn cakes by combining corn kernels, cornmeal, flour, and baking powder in a bowl. In another bowl, whisk together the egg and milk, then pour into the dry ingredients to form a batter.

Step 7

Heat the remaining tablespoon of olive oil over medium heat. Scoop 1/4 cup portions of the batter onto the skillet, flatten slightly, and cook for 2-3 minutes per side or until golden brown. Remove and set aside.

Step 8

In the same frying pan used for the bacon, add the diced red bell pepper and green beans, sautéing for 3-4 minutes until just tender. Stir in the pea shoots and cook for another minute, then remove from heat.

Step 9

In a small saucepan, melt butter over medium heat, then add chicken broth and bring to a simmer. Simmer until reduced by half to create a flavorful sauce.

Step 10

To serve, place a corn cake on each plate. Top with a baked chicken thigh, crispy bacon, and the sautéed vegetables. Drizzle with the reduced chicken broth sauce for added flavor.

Nutrition Facts

Serving size	1861.1 grams (1861.1g)

Amount per serving	% Daily Value*
Calories	3048

Total Fat 158.50g	203%
Saturated Fat 46.60g	233%
Polyunsaturated Fat 11.30g
Cholesterol 926mg	309%
Sodium 6800mg	296%
Total Carbohydrate 183.00g	67%
Dietary Fiber 21.50g	77%
Total Sugars 27.70g
Protein 226.60g	453%

Vitamin D 168IU	839%
Calcium 387mg	30%
Iron 16mg	91%
Potassium 3646mg	78%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.5%

Protein: 29.6%

Carbs: 23.9%