Following Sarah’s signature “stupid simple” approach, the key to this recipe is the airflow created by the wire racks. Start by preheating your oven to 400°F. Take your 14 kosher chicken thighs and pat them extremely dry with paper towels; removing surface moisture is essential for that perfect roast.
Line your two 9×13 pans with foil and set the wire racks inside. Place the thighs on the racks, skin-side up. Lightly coat them with olive oil and a generous blend of kosher salt, garlic powder, onion powder, paprika, and black pepper. Roast them for 45 minutes (or up to 60) until the skin is deep golden and the meat is tender. By using the wire sheets, you’ve ensured the chicken doesn’t sit in its own grease, leaving the meat succulent while the rendered fat drips away into the pan.
Nutritional Analysis (Skin Removed)
When you prepare the chicken this way—roasting it on a rack to let the fat escape and then removing the skin before eating—you are left with a high-protein, lean meal.
For a single-thigh serving of approximately 4 ounces (1.5 thighs) of cooked meat, you can expect about 210 calories. Because the skin and the external fat have been removed, the total fat content is relatively low at 9 grams, with only about 2.5 grams being saturated fat. This serving provides a significant protein boost of 30 grams, making it very filling.
Since the chicken is kosher and seasoned with a rub, the sodium content will be around 450 milligrams per thigh. There are zero carbohydrates and no sugar in this preparation, making it an excellent choice for a low-carb or paleo-friendly diet.
Recipe edited by Gemini AI. Image edited by Gemini and Grok.
Sarah’s recipe:
https://www.instagram.com/reel/DSIk9YojeWm/?igsh=ZWVhMDl6NDAwdzEy
Writing by Dr. Dannielle Blumenthal 
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