Barbecue Boneless Chicken Thighs (with Lemon Mustard sauce)
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These boneless chicken thighs are barbecued until charred than combined with a lemon mustard marinade for a citrusy flavour. These tangy lemon mustard chicken thighs, marinated in Dijon mustard, whole grain mustard, and fresh lemon juice are grilled until golden and smoky, then mixed in with the marinade for extra flavour to compliment the char. note - nutritional information includes serving of potato and peas.
Equipment
Ingredients
Lemon Mustard Sauce
- 30 g (2 tablespoon) Dijon mustard, see note 1
- 30 g (2 tablespoon) wholegrain mustard, see note 1
- 1 lemon, (approx. 60 ml / 4 tablespoon juice + zest)
- 2 cloves garlic, minced
- 2 tablespoon (2 tablespoon) dried oregano
- Water, as needed for consistency, recommend approx. ¼-1/2 cup
Chicken
- 500 g (1 lb) chicken thighs, boneless - approx 6
- 1 tablespoon (1 tablespoon) olive oil, extra for grilling
- 1 tablespoon (1 tablespoon) cornflour
- 1 tablespoon (1 tablespoon) mustard seeds, optional
- salt and pepper, to taste
Serve with (optional)
- 400 g (14 oz) potatoes, approx. 5 potatoes. washed + cooked (see note 3)
- 500 g (3 cups) green sweet peas, cooked as desired (see note 4)
Instructions
Prepare
- Preheat BBQ to medium-high (180?/350?)
- Toss the 500 g (1 lb) chicken thighs in a large bowl with 1 tbsp olive oil 1 tbsp cornflour 1 tbsp mustard seeds salt and pepper until evenly coated. Set aside.
- In a separate bowl (or a BBQ safe pan) whisk together 30 g (2 tablespoon) Dijon mustard 30 g (2 tablespoon) wholegrain mustard 1 lemon (juice and rind) 2 cloves garlic 2 tbsp dried oregano and Water (as needed for consistency).
Cook
- Place the pan with the sauce on the BBQ to heat as the chicken cooks.
- Oil the grates then grill the chicken thighs skin side down for 3–4 minutes to achieve char marks. Flip and cook until the exterior turns white but is not fully cooked through.
- Transfer the chicken to the bubbling lemon mustard sauce on the BBQ. Simmer for 8–10 minutes, turning occasionally. The cornflour will naturally thicken the sauce as the chicken cooks.
- Once the chicken reaches 69°C (160°F), remove it from the pan and let it rest for 5 minutes to reach 74°C (165°F).
- Drizzle the thickened sauce over the chicken and serve with your favourite sides.
Notes
Note 1 - Mustard
The combination of Dijon and Wholegrain mustard provides the most enhanced and in-depth flavour. If you don't have Wholegrain, substitute with additional Dijon. I wouldn't recommend American mustard, but in a pinch, you could use it.
Note 2 - Garlic
I recommend freshly minced garlic for maximum flavour.
Note 3 - Potatoes
If wanting to cook on BBQ, cut slots into the potato (approx. 4-5) almost to the bottom. Place in aluminium foil with butter, salt and pepper. Cover. Bake on the BBQ for 45 minutes or until soft with a skewer
Note 4 - Peas
I put frozen peas straight into the meal prep containers as these cook during the reheating process.
Storing
You can store the cooked chicken thighs, potatoes, and peas in airtight containers in the fridge for up to 3–4 days. Try to keep the potatoes and peas separate from the sauce so the texture doesn't change.
Reheating
You can heat all of the ingredients in the microwave (make sure to remove the aluminium foil from the potatoes) on 1 minute intervals. I suggest flipping the thigh over each interval to ensure it heats all the way through (this should take 3-4 minutes).
Freezing
The chicken thighs can be frozen with the sauce in a freezer-safe container or bag for up to 3 months. Keep these whole when freezing and with the sauce as this helps the thighs retain their moisture.
Nutrition
Calories: 536kcalCarbohydrates: 60gProtein: 28gFat: 22gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gTrans Fat: 0.1gCholesterol: 98mgSodium: 229mgPotassium: 1446mgFiber: 13gSugar: 8gVitamin A: 896IUVitamin C: 94mgCalcium: 114mgIron: 5mg
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