Sticky Chicken Thighs with Tabouli and Hummus

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This healthy meal plan has sour orange glazed boneless chicken thighs served with herby kale tabouli salad and creamy hummus. Recipe makes 5 meals for the week.

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grilled chicken thigh meal prep

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This healthy chicken meal plan recipe has been one of the most popular videos on the FlavCity YouTube channel. It features juicy spice-crusted boneless skinless chicken thighs finished with a sweet and sticky sour orange glaze. The flavor is next level. I like to grill the chicken in a cast iron grill pan, but you can use a regular pan for this recipe too. I put a funky twist on this tabouli salad by adding millet and black kale. Millet is gluten free and replaces couscous, which is typically used to make tabouli. For more easy chicken meal plan recipes, check out my Moroccan chicken stew with golden cauliflower rice, and 30 minute meal prep with chicken thighs and roasted veggies.

This chicken meal plan recipe makes 5 servings for the week and can be stored in the fridge. Just make sure not to dress the salad until the morning you want to eat it. Otherwise the tabouli will get soggy.

Juicy Boneless Chicken Thigh Recipes

These chicken thighs get a double dose of flavor by first seasoning them with smoked paprika, cumin, and coriander, and then finishing the chicken thighs with a sweet, sour, and spicy glaze made from orange juice. The key to making these boneless chicken thighs juicy is to season them with the spice rub and let them sit at room temperature for 20 minutes. This will do two things: first it will take the chill off the chicken because we never put cold meat into a hot pan, and secondly, it will allow the spices to marinate deep into the chicken thighs.

Chicken thighs will keep in the fridge for 5 days once cooked or can be frozen for 2-3 months. My preferred to reheat the chicken thighs is in a 350 degree F oven for 7-10 minutes. If using a microwave, make sure to cover the container with a wet paper towel and don’t overheat. Otherwise the chicken thighs will dry out.

Healthy Tabouli Salad
Tabouli Salad with Kale and Millet

Tabouli Salad Recipe With Kale

This meal prep has a lovely little side that is my take on tabouli salad. It has parsley, millet, and kale, so definitely not very traditional, but the flavors are fresh and vibrant. The entire meal is gluten free thanks to the millet. In addition, this tabouli has lots cucumbers and walnuts for crunch. The dressing is super tangy thanks to some lemon juice, which makes the flavors of this tabouli salad pop.

Make sure to cook and cool the millet before adding to the salad. You can also use quinoa if you desire as it is gluten free as well. Since this salad makes 5 servings for meal plan for the week, don’t dress the entire tabouli at once. Dress each portion as you want to eat it or the morning of as it won’t get soggy by the time you want to eat it at work. For more tasty salad ideas, check out my kale, quinoa, and raisin salad that pairs with salisbury steak, and wild rice and veggie superfood salad.

Chicken, hummus and tabouli recipe
Budget Friendly Chicken Meal Plan Recipe

Healthy Chicken Meal Plan For The Week

I like to use boneless chicken thighs for this meal prep recipe. They have more flavor and are much juicer than chicken breasts, but feel free to use either one. You will need 10 chicken thighs that are about 4 ounces each. I like to buy organic chicken thighs from Costco or 365 Whole Foods brand. You can use a non-stick pan or preferably a cast iron pan for this recipe. Just make sure the pan is preheated for a couple minutes. You want the chicken to start searing as soon as it goes in the pan.

I have loads of healthy chicken plan recipes that you can prep ahead of time and store in the freezer. Many of my recipes use a flavorful spice rub just like in this recipe and will teach you the right way to cook chicken so it does not dry out. Some of my favorite chicken meal plan recipes are one pan chicken coconut curry and this easy sheet pan roast chicken and veggies.

The meal prep recipe also comes with a quick and easy hummus recipe, giving the whole meal a Middle Eastern vibe. The best hummus always comes from dried and soaked garbanzo beans, not canned garbanzo beans. So if you have the time, cook the garbanzo beans in boiling water and save some of the cooking liquid. You can use that later on to thin out the hummus in the food processor.

Chicken meal prep for the week
Sticky Glazed Chicken Thighs and Tabouli Salad

Check out some of my favorite chicken meal plan recipes:

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grilled chicken thigh meal prep

Chicken Thighs and Tabouli Salad Meal Plan

Course: Main Course
Cuisine: Mediterranean
Keyword: chicken, chicken thighs, healthy, mea prep, meal plan, tabouli
Prep Time: 20 minutes
Cook Time: 38 minutes
Total Time: 58 minutes
Servings: 5 meals
Calories: 639 kcal
Author: Bobby Parrish

This healthy meal plan recipe has sticky glazed and spice crusted boneless chicken thighs with herby tabouli salad and creamy hummus.

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Ingredients

For the chicken:

  • 10 boneless & skinless chicken thighs ask your butcher to cut them in half from top to bottom
  • 1.5 teaspoons smoked paprika
  • 1.5 teaspoons ground cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon cinnamon
  • Kosher Salt

For the sour orange glaze:

  • 1 cup orange juice
  • 2 tablespoons honey
  • Zest and juice of 1 lime
  • ¼ teaspoon red pepper flakes
  • 1 inch piece of fresh ginger sliced in 3 pieces
  • ¼ teaspoon kosher salt

For the hummus:

  • 2.5 cups of cooked chickpeas about 1 cup of raw chickpeas, save 1 cup of the cooking liquid before you drain them
  • 3 tablespoons of tahini aka sesame seed paste
  • 2 cloves or garlic finely chopped or grated
  • Zest of 1 lemon
  • Juice of half a lemon
  • ½ teaspoon kosher salt
  • Couple cracks of fresh pepper
  • 1 teaspoon smoked paprika or cumin optional
  • 2 tablespoons extra virgin olive oil or regular olive oil
  • 3 tablespoons freshly chopped Italian flat leaf parsley

For the tabouli salad:

  • 1 bunch of Italian flat leaf parsley most of the stems removed and finely chopped
  • ½ cup of raw millet
  • 1/3 of a bunch of black/lacinato kale stems removed and finely chopped
  • 3 tablespoons green onions or about half a bunch, finely sliced
  • ¼ cup seedless cucumbers chopped
  • 2 tablespoons walnuts chopped and roasted(optional)
  • ½ a red pepper finely diced
  • Zest of 1 lemon
  • Juice of 1 lemon
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon kosher salt
  • Couple cracks of fresh cracked pepper

Instructions

  1. Cooks Notes: I recommend you ask your butcher to cut the chicken thighs in half, from top to bottom so you have 2 long pieces. You can also skip this step and cook the thighs whole.
  2. Soak the dried chickpeas in cold water overnight, making sure they are covered by at least 3 inches of water. Boil them for 45 minutes to 1 hour, or until very soft and creamy. Before you strain the chickpeas, SAVE 1 CUP OF COOKING LIQUID, this will be used to make the hummus super creamy later on. If you want to be a lazy butt and used canned chickpeas, make sure you drain and rinse them thoroughly. Use water or chicken stock to thin out the hummus later on when you are blending in the food processor.
  3. Millet is a gluten free whole grain that is high in minerals, but you can also use quinoa, couscous or even brown rice. Bring 1 cup of water to a boil and season it with a ¼ teaspoon of salt. Add millet, stir well, reduce to a bare simmer, and place a lid on the pot. Cook for 18-20 minutes, or until all the water has been absorbed. Fluff the cooked millet with a fork and allow to cool thoroughly before adding to the tabouli salad. You can make this 1-2 days ahead of time.
  4. Begin Cooking:
  5. Make the spice rub for the chicken thighs by combining the smoked paprika and next 3 ingredients in a small bowl, mix well. Season both sides of the chicken with a generous pinch of spice rub and salt. Leave at room temperature for 20-30 minutes so the marinade can go to work and the chicken is not cold when you cook it.
  6. Meanwhile, make the sour orange glaze by adding all of the ingredients to a small pot, bring to a simmer, and cook for 20-25 minutes, or until thick and syrupy. Check for seasoning after a few minutes, it may need a little more honey if it is too sour. Set aside.
  7. Make the hummus by adding 2.5 cups of cooked chickpeas to a food processor along with the next 7 ingredients, processor for 10 seconds. Add the olive oil, along with 3 tablespoons of the reserved cooking liquid, turn the processor back on. If the hummus still looks to thick, add another 2-3 tablespoons of the cooking liquid until the hummus becomes nice and creamy. Give the hummus a taste, it will almost certainly need more lemon juice and salt. Add the chopped parsley and turn the processor back on until the parsley is well incorporated. Remove hummus and set aside.
  8. Make the tabouli salad by measuring 1 cup of cooked millet and adding it to a large bowl along with the chopped parsley and every other ingredient. Mix well and check for seasoning, you will probably need more lemon juice as you want the flavor to pop. Save any extra millet in the fridge for another use.
  9. To cook the chicken, pre-heat a cast iron grill pan, cast iron pan, or non-stick pan over medium heat for 2 minutes. If using a pan, add 1 tablespoon of olive oil while pre-heating. Cook the chicken for 6-7 minutes on each side, only flipping once. If the chicken is sticking to the grill pan, let it cook another couple minutes and then try to flip it. During the last minute of cooking, brush some of the sour orange glaze on both sides of the chicken. Remove from heat and set aside.
  10. Assemble your meal prep containers and enjoy. The chicken will keep in the fridge for 5 days or you can freeze it for 2-3 months. The tabouli can not be frozen, but will keep in the fridge for 5 days, it’s best to dress the salad the day you want to eat it. The hummus can’t be frozen, but will keep in the fridge for 5 days.

Recipe Video

Recipe Notes

Macros:
639 calories per meal
29.3 grams of fat per meal
51 grams of protein per meal
43.5 grams of carbs per meal
4 grams of fiber per meal

Nutrition Facts
Chicken Thighs and Tabouli Salad Meal Plan
Amount Per Serving (1 meal)
Calories 639 Calories from Fat 264
% Daily Value*
Fat 29.3g45%
Carbohydrates 43.5g15%
Fiber 4g17%
Protein 51g102%
* Percent Daily Values are based on a 2000 calorie diet.

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