Braised Chicken with Mushrooms, Artichokes, and Almond-Olive Relish
11/8/17
WRITTEN BY: Sun Basket

Editor’s Note: This recipe was selected as part of a partnership between Beyond Type 1 and Sun Basket as a yummy way to eat and live well with Type 1 diabetes. It was developed by nutritionists at Sun Basket as a lower-carb and well-balanced meal. Sign up here to try Sun Basket.

This one-pan chicken dinner combines juicy chicken thighs with luscious mushrooms and artichokes, topped with a briny almond-olive relish.

 

 

INGREDIENTS

¾ ounce sun-dried tomatoes (not in oil)

1 red onion

3 ounces button mushrooms

1 lemon

2 to 4 boneless skinless chicken thighs (about 10 ounces total)

⅓ cup cooked quartered artichoke hearts

Herb blend (dried oregano – dried thyme)

¼ pound baby spinach

2 tablespoons roasted almonds

½ ounce pitted Kalamata olives

3 or 4 sprigs fresh flat-leaf parsley

PREPARATION

1) Soak the sun-dried tomatoes

  • In a small bowl, soak the sun-dried tomatoes in 1 cup very hot water until softened, 10 to 15 minutes.

While the sun-dried tomatoes soak, prepare the vegetables and lemon.

2) Prep the vegetables and lemon

  • Peel and coarsely chop the red onion.
  • Cut the mushrooms into quarters.
  • Remove the sun-dried tomatoes, reserving the soaking liquid. Coarsely chop any large tomatoes.
  • Zest and juice the lemon, keeping the zest and juice separate. Set aside the zest for the almond-olive relish.

3) Cook the braise

  • Pat the chicken dry with a paper towel; season generously with salt and pepper.

In a large frying pan over medium-high heat, warm 1 tablespoon oil until hot but not smoking. Add the chicken and cook, without turning, until browned on one side but not yet cooked through, 3 to 4 minutes. Turn the chicken, add the onion and mushrooms, and season with salt and pepper. Cook, stirring occasionally, until the vegetables are lightly browned and starting to soften, 3 to 4 minutes.
Add the artichokes, sun-dried tomatoes and their soaking liquid, and 2 tablespoons lemon juice and cook, scraping up any browned bits from the bottom of the pan, until the liquid reduces slightly, 2 to 3 minutes. Stir in the herb blend and season with salt and pepper. Reduce to a simmer and cook until the sauce has thickened and the chicken is cooked through, 3 to 4 minutes. Remove from the heat and stir in the spinach. Season to taste with salt and pepper.
While the chicken and vegetables simmer, prepare the almond-olive relish.

4) Make the almond-olive relish

  • Coarsely chop the almonds.
  • Coarsely chop the olives.
  • Strip the parsley leaves from the stems; coarsely chop the leaves.

In another small bowl, stir together the almonds, olives, parsley, lemon zest, and 1 to 2 tablespoons oil. Season to taste with salt and pepper.

5) Serve

Transfer the chicken, vegetables, and sauce to individual bowls. Top with the almond-olive relish and serve.
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Makes 2 servings

Per serving: Calories: 490, Protein: 37g (74% DV), Fiber: 8g (32% DV), Total Fat: 27g (42% DV), Monounsaturated Fat: 23g, Polyunsaturated Fat: 5g, Saturated Fat: 3.5g (18% DV), Cholesterol: 115mg (38% DV), Sodium: 490mg (20% DV), Carbohydrates: 28g (9% DV), Total Sugars: 10g, Added Sugars: 0g (0% DV).