Braised Chicken Thighs with Broccoli & Olives
From EatingWell: September/October 1992
Black olives and lemon juice join steamed broccoli to make a rich-tasting sauce to spoon over sautéed chicken thighs and garlic cloves. Serve this stew over brown rice or barley.
- 16 large cloves garlic, unpeeled
- 1 bunch broccoli, (1 1/4 pounds) , trimmed into florets
- 1/4 cup all-purpose flour
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1 1/2 pounds bone-in chicken thighs, skin and fat removed
- 1 tablespoon extra-virgin olive oil
- 1/2 cup dry white wine
- 1 cup reduced-sodium chicken broth
- 4 sprigs fresh thyme, or 1/2 teaspoon dried
- 1 teaspoon cornstarch or arrowroot
- 1 tablespoon water
- 8 black olives, pitted
- 1 tablespoon lemon juice
- 2 tablespoons chopped fresh parsley
- Place garlic cloves in a small saucepan and cover with water. Bring to a boil. Cook for 5 minutes. Drain, slip off skins. Set aside.
- Bring 1 inch of water to a boil in a medium saucepan fitted with a steamer basket. Steam broccoli until tender-crisp, 4 to 5 minutes. Remove from the steamer. Set aside. (Alternatively, microwave broccoli with 1/4 cup water, covered, on High for 3 to 5 minutes. Drain.)
- Combine flour, salt and pepper in a shallow dish. Dredge chicken in the flour mixture, shaking off excess.
- Heat oil in a large skillet over medium-high heat. Add the chicken and cook, turning, until browned on all sides, 4 to 5 minutes total. Transfer the chicken to a plate.
- Pour wine into the pan and bring to a boil, stirring to scrape up any browned bits. Boil for several minutes until reduced to 1/4 cup. Add broth, thyme and the reserved garlic cloves; bring to a boil. Reduce heat to low and add the reserved chicken. Cover and simmer until the chicken is cooked through, about 20 minutes. With a slotted spoon or tongs, transfer the chicken and garlic to a platter and keep warm.
- Dissolve cornstarch (or arrowroot) in water in a small bowl. Stir into the pan and simmer, stirring, for 30 seconds to 1 minute, or until slightly thickened. Add the reserved broccoli and heat through. Add olives and lemon juice. Spoon the broccoli sauce over the chicken and garlic. Garnish with parsley.
Per serving: 352 calories; 15 g fat (4 g sat, 7 g mono); 87 mg cholesterol; 20 g carbohydrates; 30 g protein; 5 g fiber; 380 mg sodium; 769 mg potassium.
Nutrition Bonus: Vitamin C (234% daily value), Vitamin A (90% dv), Selenium (50% dv), Folate (34% dv), Potassium (22% dv), Zinc (21% dv), Iron (20% dv), Magnesium (17% dv)
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 2 vegetable, 4 lean meat, 1/2 fat
More From EatingWell
These healthy fruit bars are the perfect snack to put in your...
Celebrate summer with our summer dessert recipes made with...This collection of healthy potluck recipes is full of crowd-...These healthy bean salad recipes bring fresh summery life to the...
Brownies and blondies are crowd-pleasing desserts for any...
Our low-calorie pasta salad recipes will be a favorite dish...
Whether you're looking for a quick breakfast or a refreshing...
A tall glass of iced tea on a hot day is refreshing, and it...
If you’re in a rush and thinking about skipping breakfast,...
Using healthy ingredients such as nuts, dried fruit and whole...
Spinach might have made Popeye strong, but what he probably...
There’s no better way to celebrate Mother’s Day than by...
Sunscreen helps keep your skin healthy and beautiful,...
Save your waistline and your wallet with these quick and...
Our breakfast casserole recipes are a satisfying way to start...
We love Mexican meals, but often the differences between...
- Ease of Preparation
- Total Time
- More than 1 hour
- Main Ingredient
- Entertaining, casual
- September/October 1992