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Tomato Poblano & Zucchini Braised Chicken Thighs

with kale stems + parsley for nutrient density

A one-pan oven wonder recipe with late-summer vegetables topped with chicken thighs and roasted to perfection!

 

I add thick kale stems sliced + parsley to add minerals and help use those fat kale stems ~ make sure they are not woody!

 

  • Serves6-8
  • Cooks in 40 - 50 mins
  • Prep time 10 mins
  • Low Carb

    Low-Carb recipes have a low carbohydrate count.  No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.

  • Anti Oxidants

    Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.

  • Low GI Blood Sugar

    Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.

  • Protein

    Recipes with protein-rich ingredients.  Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • Amino Acids

Ingredients

adds to shopping list

  • 4 large tomatoes - diced
  • 4 poblano peppers - seeded + diced
  • 4 cups zucchini - diced
  • 1 onion - small diced
  • 6 garlic - peel + chop
  • 2 cups kale stems sliced + leaves.
  • 1 cup parsley - chop
  • 2 tsp salt - sea or pink
  • 8 Skin-on Chicken Thighs
  • 6 sprigs thyme
  • 1 tsp olive oil - optional
  • 1/2 red wine or dry sherry - optional

Method

 

Tomato Poblano & Zucchini Braised Chicken Thighs

 

PREHEAT OVEN 400F | 200C

 

LARGE baking dish ADD all the chopped veg = first 7 ingredients + 1 tsp salt – mix well.

 

TOP veg with chicken thighs – rub or brush the skin with 1 tsp olive oil.  Sprinkle 1 tsp salt.

 

ADD thyme sprigs + pour red wine around (not over) the chicken is using.  

 

ROAST 40-50 mins until chicken is cooked through golden and crispy skin, and veg is cooked down into a lovely braised sauce.

 

STIR chopped up kale leaves through the braised veg sauce and rest for 5 mins – the residual heat will gently cook the kale.

 

SERVE in bistro bowls or plate – 2 big spoons of veg sauce, top with a chicken thigh.   I served mine with steamed green beans.

 

GARNISH with extra freshly chopped parsley.

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

Salmonella is primarily found in Raw Chicken and undercooked chicken. Cross-contamination with kitchen surfaces + equipment can cause illnesses; it is crucial to be vigilant when handling raw chicken. Use a dedicated raw meat chopping board. If you want, you can rinse chicken breasts in an empty sink after removing the packaging. Pat them dry.

 

USE HERBS like thyme, oregano, and rosemary.

 

THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels. 

 

To ME > ORGANIC PASTURE-RAISED means that the Chickens are raised on a small farm and go outside daily to graze. They are not kept in tiny cages or jammed in considerable numbers in giant barns & are not injected with or fed growth hormones or chemicals.   

 

To ME > Organic pasture-raised chicken costs more because it reflects the actual cost of what it takes to thoughtfully raise and harvest chickens and honour the animal’s natural growth cycle. 

 

I am a farmer’s daughter “Cheap Chicken” scares me because health, welfare, + the environment are compromised, and as far as taste goes well, that is profoundly lacking. When you shop, cook & eat, you vote for what you care about with your $$ + fork!

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