3 Simple chicken thigh dishes

Boneless chicken thighs should be cooked to 170-175 degrees. Color is not a reliable indicator of doneness; use an instant-read meat thermometer when cooking whole boneless thighs.

SMOKY SAGE-RUBBED GRILLED CHICKEN THIGHS

1 teaspoon dried crumbled sage

1/2 teaspoon smoked paprika

1/2 teaspoon salt

1/4 teaspoon black pepper

1/2 teaspoon powdered garlic

1 1/2 pounds boneless chicken thighs

1. Coat the grill rack or grill pan with cooking spray; heat for direct, medium-high cooking.

2. Combine sage, paprika, salt, pepper and garlic in bowl; dredge chicken on all sides in mixture.

3. Grill until browned and well marked on undersides, about 10 minutes. Turn and cook until an instant-read meat thermometer inserted into the thickest part of the center reads 170 degrees.

Makes 4 servings.

Nutritional analysis for each serving 248 calories, 31 g protein, 1 g carbohydrate, 0 g fiber, 13 g fat, 4 g saturated fat, 395 mg sodium

MOROCCAN CHICKEN

1 pound boneless chicken thighs, cut in 1-inch pieces

3 cloves garlic, finely minced

1/2 teaspoon ground coriander

1/2 teaspoon ground cumin

1/4 teaspoon ground cinnamon

1/4 teaspoon ground cardamom

1/2 teaspoon salt

1 tablespoon olive oil

1/2 cup coarsely chopped dried figs (about 2 ounces)

1/4 cup pitted green olives, coarsely chopped

1/4 cup Marsala or other fortified wine (e.g., Port or drinking sherry)

2 tablespoons honey

2 tablespoons balsamic vinegar

1/4 cup cilantro, chopped

1. Toss the chicken with the garlic, coriander, cumin, cinnamon, cardamom and salt.

2. Heat oil in large nonstick skillet over medium high. Add chicken and cook, stirring occasionally, until lightly browned on all sides, about 4 minutes. Add figs, olives, Marsala, honey and vinegar; reduce heat to medium and cook, stirring occasionally, 8 to 9 minutes, until chicken is cooked through. Remove from heat and stir in cilantro. Serve over couscous (not included in nutritional analysis).

Makes 4 servings.

Nutritional analysis for each serving 322 calories, 21 g protein, 25 g carbohydrates, 2 g fiber, 13 g fat, 3 saturated fat, 509 mg sodium

SCALLION-CHICKEN STIR FRY

1 tablespoon cornstarch

2 tablespoons low-sodium soy sauce

3/4 cup low-sodium chicken broth

1 pound boneless chicken thighs, cut in 3/4-inch pieces

1/2 teaspoon salt

1 tablespoon canola oil

1 red bell pepper, diced

3 cloves garlic, minced

2 tablespoons minced ginger root

1 cup chopped scallions

1/4 cup peanuts, coarsely chopped

1. Stir the cornstarch and soy sauce together until dissolved; add the broth and set aside.

2. Toss chicken with salt. Heat oil in large nonstick skillet over medium high. Add the chicken and cook, stirring occasionally, until browned on all sides and just cooked through, 7 to 9 minutes. Remove from pan.

3. Add bell pepper, garlic and ginger to the skillet and cook, stirring constantly, 3 minutes, until peppers are crisp-tender.

4. Stir cornstarch mixture again and pour it in the skillet; reduce heat to medium and cook, stirring, until sauce is thick and glossy, about 2 minutes. Add the chicken and scallions to pan and cook, stirring 1 minute until chicken is heated through. Stir in the peanuts and serve immediately.

Makes 4 servings.

Nutritional analysis for each serving 285 calories, 25 g protein, 9 g carbohydrates, 2 g fiber, 17 g fat, 3 g saturated fat, 719 mg sodium