Jamaican Chicken Thighs

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ingredients

Rub
1 Tbsp. garlic powder
2 tsp. onion powder
2 tsp. allspice
1 tsp. thyme
1 tsp. ginger
1/2 tsp. nutmeg
1/4 tsp. cayenne pepper
1/4 tsp. salt
1/8 tsp. black pepper

Chicken
6 boneless, skinless chicken thighs (about 1 lb.)
2 tsp. canola oil

preparation

1. Combine the rub ingredients together in a small bowl.
2. Rub the spice mixture over each chicken thigh.
3. Heat the oil in a large nonstick skillet over medium heat. Add the chicken thighs and cook on each side for 5 to 7 minutes until cooked through.

nutrition

Makes 6 servings
Serving size: 1 thigh
Preparation time: 8 minutes
Cooking time: 15 minutes

Nutrition facts
Lean meat exchanges 2
Fat exchanges 1

Amount per serving
Calories 135
Calories from Fat 65
Total Fat 7 g
Saturated Fat 1.8 g
Trans Fat 0 g
Cholesterol 50 mg
Sodium 145 mg
Total Carbohydrate 3 g
Dietary Fiber 1 g
Sugars 1 g
Protein 14 g