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Chicken Saute with Broccoli
Courtesy of Eating Well
Rich bone-in chicken thighs are perfect for stewing because they won’t dry out. Make it a meal: Serve this stew over brown rice or barley.
16 large cloves garlic, unpeeled
1 bunch broccoli (1 ¼ lbs), trimmed into florets
1/4 cup all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 1/2 lbs 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 tsp dried
1 teaspoon arrowroot or cornstarch
1 tablespoon water
8 black olives, pitted
1 tablespoon lemon juice
2 tablespoons chopped fresh parsley
Place garlic cloves in small saucepan, cover with water. Bring to a boil. Cook for 5 minutes. Drain, slip off skins. Set aside.
Steam broccoli until tender-crisp, 4 to 5 minutes. Remove from steam; set aside.
Combine flour, salt and pepper in a shallow dish. Dredge chicken in the flour mixture, shaking off excess.
Heat oil in large skillet over medium-high heat. Add chicken and cook, turning, until browned on all sides, 4 to 5 minutes. Transfer chicken to a plate and reserve.
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 juices run clear when the chicken is pierced with a fork, about 20 minutes. With a slotted spoon or tongs, transfer the chicken and garlic to a platter and keep warm.
Dissolve arrowroot (or cornstarch) in water in a small bowl. Stir into the liquid in 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. Taste and adjust seasonings. Spoon the broccoli sauce over the chicken and garlic. Garnish with parsley.
Per serving. Calories: 352, Carbohydrates: 20g, Fat: 15g, Saturated Fat: 4g, Monounsaturated Fat: 7g, Protein: 30g, Cholesterol: 87mg, Dietary Fiber: 5g, Potassium: 769mg, Sodium: 380mg,
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).
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