Braised Chicken With Artichokes and Olives - 16g Carbs, 3.5g Fiber
From: The Longevity Kitchen: Satisfying Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods by Rebecca Katz with Mat Edelson 2013
8 organic boneless, skinless chicken thighs (about 1 1/2 lb), trimmed of excess fat
Freshly ground black pepper
3 Tbsp extra-virgin olive oil
1 yellow onion, diced
3 cloves garlic, thinly sliced
1 tsp turmeric
1/2 tsp ground cumin
1/2 tsp ground coriander
Generous pinch red pepper flakes
1 cinnamon stick OR 1/4 tsp ground cinnamon
1 bay leaf
2 cups organic chicken broth, homemade or store-bought
2 tsp grated lemon zest
3 Tbsp freshly squeezed lemon juice
1 cup canned chickpeas, drained, rinsed, and mixed with a spritz of lemon juice and a pinch of salt
8 thawed frozen or jarred artichoke hearts (see note), quartered
1/2 cup pitted green olives, such as picholine or manzanilla
2 Tbsp chopped fresh mint or cilantro
Pat the chicken dry and season salt and pepper. Heat the olive oil in a Dutch oven or heavy soup pot over medium-high heat. Add the chicken, working in batches if necessary, and cook until well browned on each side, about 3 minutes per side. Transfer to a plate.
Decrease the heat to medium. Add the onion and a pinch of salt and sauté until soft and slightly golden, about 5 minutes. Add the garlic and sauté for 1 minute. Add the turmeric, cumin, coriander, red pepper flakes, cinnamon stick, and bay leaf and cook, stirring constantly, until fragrant, about 1 minute. Pour in 1/4 cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the pot. Stir in a pinch of salt and cook until the liquid is reduced by half. Stir in the remaining 1 3/4 cups of broth, the lemon zest, and 2 tablespoons of the lemon juice. Decrease the heat to medium-low, cover, and simmer for 15 minutes.
Add the chicken, chickpeas, artichoke hearts, and olives and stir gently to combine. Increase the heat to medium-high and simmer uncovered, stirring occasionally, until the chicken is heated through, about 5 minutes. Stir in the remaining tablespoon of lemon juice. Taste; you may want to add another squeeze of lemon juice or pinch of salt. Garnish with the mint.
The artichokes hearts can be fresh, frozen and thawed, or packed in water in a jar. Whichever type you use, rinse them well. If using fresh artichoke hearts, add them right after adding the garlic.
Variation: This dish would work well using a firm white fish, such as 1 pound halibut, cut into 4 ounces pieces, in place of the chicken. Begin the recipe by sautéing the onion. Proceed as directed, but substitute vegetable broth, homemade or store-bought, for the chicken broth. Add the fish during the last 5 minutes of cooking. Who Knew? Digestion begins long before you put food in your mouth. According to nutrition expert Kathie Madonna Swift, MS, RD, LDN, our other senses, notably smell and sight, can jump-start the production of saliva and enzymes that promote better digestion. This so-called cephalic digestion—cephalic being Greek for "in the head"—explains why the appearance and aroma of food goes beyond mere aesthetics. According to Swift, attractive presentation, pleasing odors, and a relaxed mood improve digestion. So do yourself a favor and set the table with attractive dinnerware and light a candle or two.
Nutrition Per Serving: 395 Calories,21.5g Total Fat, 5g Saturated, 12g Monounsaturated, 16g Carbs, 3.5g Fiber, 33.5g Protein, 498mg Sodium
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