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According to celebrity nutritionist and Nutritious Life founder Keri Glassman, some foods that feel like indulgences actually have health benefits. Dark meat chicken is one of them. One of her favorite ways to prepare it is to coat boneless, skinless thighs in a honey mustard marinade and bake or air fry them. The dish takes just a few minutes to prep and is very flavorful and kid-friendly. 

For a recipe from Keri featuring another ingredient with surprisingly high nutritional value, check out her Shaved Brussels Sprouts Salad with Pecorino and Almonds


  • 4 to 6 boneless, skinless chicken thighs
  • Salt and pepper
  • ¼ cup Dijon mustard
  • ¼ cup honey
  • 1 teaspoon tamari
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • Pinch of cayenne pepper


Serves: 4


Preheat the oven to 350°F. 

Rinse the chicken thighs under cold water and pat dry with paper towels. Place in an 8 x 8-inch baking dish and season with salt and pepper.   

In a medium bowl, mix together the mustard, honey, tamari, garlic powder, onion powder and cayenne. Pour the sauce evenly over the chicken and bake until cooked through, about 45 minutes.