One Skillet Soy & Sriracha Chicken with Carrots

Did you know that cooking in cast iron can increase the iron content of your food?  Iron requirements rise significantly during teenage years, especially for girls.  Not only are teen girls at an increased risk for deficiency, vegetarians and vegans are at risk as well. I found a mouth-watering cast iron skillet meal in Bon Appétit: Scroll to the bottom for the printable version of the recipe. Preheat oven to 425º.  Gather all tools and equipment.  Rinse and dry 6 bone-in chicken thighs and season both sides with salt and pepper.   Rub skin side of thighs with 1 Tbsp sesame oil.  Set aside. Wash and peel one pound of carrots and cut each into four-inch segments.  Set aside. DSC_3903Heat a dry, medium-sized cast iron skillet over medium-low on the stove top.    Transfer thighs to hot skillet skin side down and cook, allowing skin to brown before flipping.  Rotate the skillet to allow greater distribution of rendered fat for even browning.  Cook thighs until meat is opaque around the edges and skin is golden brown, about 12 minutes.  Transfer thighs to a clean plate. Browning Chicken ThighsimagePour fat from skillet, but do not wipe clean.  Increase heat to medium-high.  Add carrots to skillet, arranging so that each carrot piece is directly touching the bottom of the skillet.  Allow to cook, undisturbed about 5 minutes.  Turn carrots so that charred side faces up.  Salt carrots and continue to cook until opposite side is charred, 3-5 minutes.  Transfer skillet to oven, roasting carrots about 8 minutes, until fork tender. Pan Seared CarrotsWhile carrots roast, combine 2 Tbsp low-sodium soy sauce, 2 Tbsp sriracha, 1 Tbsp rice vinegar, 1 Tbsp honey, 1 Tbsp sesame oil and 1/4 tsp ginger to a small bowl and whisk until combined. Carefully remove skillet from the oven, as the handle will be VERY hot!  Arrange thighs, skin side up over carrots and drizzle sriracha soy mixture over chicken and carrots.  Return skillet to oven and roast until chicken thighs measure 165º with the thermometer placed closely to the bone, about 12-18 minutes.  Remove from oven and allow to rest 10 minutes. Roasted Thighs & Carrots Transfer chicken and carrots to a platter and pour pan juices over.  Garnish with sliced scallions and sesame seeds, if desired. For a vegetarian version, use firm tofu instead of chicken.  The tofu will soak up the sriracha soy sauce beautifully, in which case you may want to make a little extra sauce.
To make extra sriracha soy sauce, use 3 Tbsp low-sodium soy sauce, 3 Tbsp sriracha, 3 Tbsp rice vinegar, 1 1/2 Tbsp honey and 1/2 tsp ginger. 
To cut fat and calories, remove skin from chicken before pouring sriracha soy sauce over chicken and carrots after roasting. Here are some things you’ll need to make this meal even easier: and of course, a grocery list: Grocery List:
  • 6 bone-in skin-on chicken thighs
  • Salt
  • Sesame oil
  • 1 lb carrots
  • Low-sodium soy sauce
  • Sriracha
  • Rice vinegar, unseasoned
  • honey
  • fresh or powdered ginger
  • scallions (optional)
  • sesame seeds (optional)
One Skillet Sriracha Soy Chicken with Carrots
Serves 6
Super Simple Cast Iron Skillet Meal
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Total Time
40 min
Total Time
40 min
Ingredients
  1. Six skin-on bone-in chicken thighs
  2. 2 Tbsp sesame oil, divided
  3. 1 lb carrots, washed and peeled
  4. 2 Tbsp low-sodium soy sauce
  5. 2 Tbsp sriracha
  6. 2 Tbsp rice vinegar, unseasoned
  7. 1 Tbsp honey, preferably local
  8. 1/4 tsp ginger or 1 1"piece fresh ginger, grated
  9. 3 scallions for serving(optional)
  10. toasted sesame seeds for serving (optional)
Instructions
  1. Preheat oven to 425 degrees. Heat a large dry skillet, preferably cast iron over medium-low heat.
  2. Wash and peel carrots and cut into 4" segments. Set aside.
  3. Rinse and pat dry 6 chicken thighs and season with salt on both sides. Rub skin side of thighs with sesame oil. Transfer thighs to heated skillet, skin side down and cook about 5 minutes and chicken is starting to brown. Rotate skillet to ensure even browning. Flip thighs once golden brown and continue to cook until meat is opaque all around, about 10-12 minutes. Transfer skin side up to a clean plate.
  4. Pour all fat from skillet. Add carrots and arrange so that each carrot is touching the bottom of the cast iron skillet. Cook, undisturbed, until lightly charred on one side, about 5 minutes. Turn carrots and lightly char the opposite side, then season lightly with salt. Transfer skillet to oven. Roast 8-10 minutes.
  5. While carrots roast, combine soy sauce, sriracha, rice vinegar, 1 Tbsp honey, 1 Tbsp sesame oil and 1/4 tsp ginger in a small bowl with a whisk until well combined.
  6. Carefully remove skillet from oven. Arrange chicken thighs over carrots and drizzle sauce over. Return to oven and roast until chicken reaches 165 degrees with thermometer inserted into the thickest part of the meat near the bone, 12-18 minutes. Remove from oven and allow to rest 10 minutes.
  7. Slice scallions. Transfer chicken and carrots to a platter and drizzle with pan juices. Top with sliced scallions and sesame seeds for garnish (optional).
Notes
  1. Great served with Jasmine rice!
  2. This will be an incredible vegetarian and vegan dish! Just replace chicken with firm tofu. Pan sear with a bit of sesame oil, then follow the recipe for the remaining steps!
Adapted from Bon Appetite
Adapted from Bon Appetite
nutritionbitsandbobs https://nutritionbitsandbobs.com/
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