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Braised Chicken Thighs with Spinach

<p>Chicken thighs braised under onion gravy — 21.5 g of protein, one pan, forty minutes.</p>

Braised chicken thighs with spinach and onions in a skillet
184kcal per serving
21.5gprotein
5.1gcarbs
9.4gfat

Estimated; may vary.

Prep10 min
Cook30 min
Total40 min
Makes1 serving
Difficultyeasy

Chicken thighs browned first, then finished under a gravy of onion, garlic and broth thickened with a spoonful of flour. Thighs are the point: they stay juicy through a braise in a way breast never does.

Low-sodium broth is what keeps this sensible — regular broth can add several hundred milligrams of sodium per serving before you salt anything yourself. Cook the thighs to 165°F (74°C).

Ingredients

Ingredients

  • Chicken Thigh (Boneless, Raw)4, and skinless (100 g)
  • Canola Oil1 teaspoon (1.1 g)
  • Salt1/2 teaspoon, pinch, to taste
  • Black pepper1/2 teaspoon, pinch, to taste
  • Onions (Yellow)1, chopped (18 g)
  • Garlic3 cloves, clove, minced (2.3 g)
  • Dried thyme1 teaspoon
  • Dried rosemary1/2 teaspoon, pinch
  • Water1 cup (59 g)
  • Spinach (frozen, chopped)10 oz (71 g)
Cook’s tips
  • Fresh spinach works too - use a large bunch and add it in handfuls, it wilts in about 2 minutes.
  • A tight lid matters: the chicken braises in its own steam, which is what keeps it from drying out.
  • Leftovers keep 3 days in the fridge and reheat well in the same pan sauce.
  • Contains: none of the nine major food allergens.
  • Naturally gluten-free and dairy-free as written.

Method

  1. Wash your hands and all surfaces before you start.
  2. Season the chicken thighs on both sides with the salt and black pepper.
  3. Heat the oil in a large skillet over medium-high heat and brown the thighs for about 3 minutes per side.
  4. Add the chopped onion and minced garlic to the pan and cook for 2-3 minutes until the onion softens.
  5. Stir in the thyme, rosemary and water. Bring to a simmer, cover, reduce the heat to low and cook for 20 minutes, until the chicken reaches an internal temperature of 165 degrees F.
  6. Add the spinach, cover again and cook for 5 more minutes until it has wilted into the pan sauce. Spoon the sauce over the chicken to serve.
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