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Overhead view of five deeply charred, spiced chicken thighs in a rich, dark red tomato braising sauce inside a large black pan on a gas hob, with a metal ladle resting in the sauce.
high-proteinone-pandairy-freedinner

Smoky Braised Chicken Thighs

Skin-on chicken thighs seared until charred and smoky, then braised in a rich spiced tomato sauce for a high-protein, one-pan dinner that delivers serious depth of flavour.

Prep 15 min Cook 40 min 4 servings

Nutrition per serving

390 kcal calories
38 g protein
8 g carbs
22 g fat
6 g sugar
Fibre 2g
Added sugar 0g
Sodium 480mg
See how it compares to the classic ↓

In the clinic

45% less saturated fat

Braised chicken thighs this version

Compared to Braised chicken thighs (typical version, estimated)

Classic versions use full-fat stock, generous amounts of oil for searing, and often finish with butter stirred through the sauce.

−39% fat −33% sodium −25% calories
Per serving Braised chicken thighs This recipe Difference
Calories 520 kcal 390 kcal −25%
Carbs 9g 8g −11%
Fat 36g 22g −39%
Saturated fat 11g 6g −45%
Sugar 6g 6g no change
Sodium 720mg 480mg −33%
Fibre 2g 2g no change
Protein 36g 38g +6%

What changed

  • Generous oil for searing Minimal oil with a very hot pan

    The chicken's own skin fat renders out during searing, so you need far less added oil, cutting total and saturated fat.

  • Butter stirred in at the end Sauce reduced naturally

    Reducing the braising liquid concentrates flavour without adding saturated fat.

  • High-sodium shop-bought stock or sauce base Passata and whole spices

    Using plain passata and building flavour with spices keeps sodium significantly lower than packet sauces or stock cubes.

Both figures are estimates per serving. The comparison is a typical traditional version of the dish, not a specific product.

Priyanka dropped this beauty into the family chat and naturally everyone demanded the recipe. Bone-in chicken thighs braised in a deeply spiced tomato sauce - the kind of one-pan dinner that makes the whole kitchen smell incredible.

Ingredients

Servings 4
  • 8 Bone-in, skin-on chicken thighs, excess fat trimmed
  • 1 tbsp Olive oil
  • 1 Onion, finely diced
  • 4 cloves Garlic, thinly sliced
  • 2 tsp Smoked paprika
  • 1 tsp Hot chilli powder
  • 1 tsp Ground cumin
  • 1 tsp Ground coriander
  • 1 tsp Ground turmeric
  • 1 tsp Dried oregano
  • 2 Bay leaves
  • 500 ml Passata
  • 150 ml Chicken stock, low-sodium
  • Salt and black pepper, to taste

Compared to Braised chicken thighs (typical version, estimated)

25% fewer calories11% less carbs39% less fat Full comparison ↑

Instructions

  1. Mix the smoked paprika, chilli powder, cumin, coriander, turmeric and oregano together in a small bowl. Pat the chicken thighs dry with kitchen paper, then rub the spice mixture all over them. Season well with salt and pepper.

  2. Heat the olive oil in a large, wide, heavy-based pan (or a deep skillet) over a high heat. Place the chicken thighs skin-side down and sear without moving them for 6 to 8 minutes, until the skin is deeply charred and crisp. Flip and sear the underside for a further 3 minutes, then transfer to a plate.

  3. Reduce the heat to medium. Add the onion to the pan and cook in the rendered chicken fat for 5 minutes, stirring regularly, until softened and golden. Add the garlic and cook for a further 1 minute.

  4. Pour in the passata and chicken stock, stirring to lift any caramelised bits from the base of the pan. Tuck in the bay leaves.

  5. Return the chicken thighs to the pan, skin-side up, nestling them into the sauce. Bring to a gentle simmer, then partially cover with a lid and cook for 25 to 30 minutes, until the chicken is cooked through and the sauce has reduced and thickened.

  6. Remove the bay leaves. Taste the sauce and adjust seasoning. Spoon the sauce over the chicken before serving with steamed rice, flatbreads or a crisp green salad.