Sweetly Spiced Chicken Thighs with Tangelos
I hear a lot of complaints that healthy food is bland. Hah! And this meal is proof of just how delicious nutritious can be.
As with most of my cooking, I set out to cut sodium and saturated fats, boost nutrition and make the flavors explode. This recipe does all of that. In fact, here’s what my daughter said in a text message when she ate it for the first time.
Here’s how I did it.
- I added a bunch of delicious spices. In this recipe, I was inspired by some Middle Eastern seasonings. If you haven’t had cardamom before, it’s worth the effort to pick some up. Cardamom is fruity and delicious. If you have a store nearby that sells spices in bulk (like Whole Foods), you can pick up just a spoonful of this exotic spice.
- I used citrus. It’s simple to cut sodium with the addition of lemon or other citrus. I frequently squeeze a lemon over a finished dish to brighten flavors. In this chicken recipe, however, I have the flavors pop with the addition of a couple tablespoons of orange juice and sweet, juicy tangelos. If you can’t find tangelos, choose another favorite citrus fruit.
- I used a reduced-sodium broth too. When cooking the whole-grain couscous, I used both broth and water to cut sodium, but I added some cinnamon and zest of the tangelos to leave it anything but bland.
- I carefully chose health-boosting foods. We’ve got skinless chicken thighs (and they are quite nutritious and cook up more moist than breasts), lots of vegetables, legumes, and delicious citrus fruits. This dish is really a full meal!
The portions in this dish are large enough for hearty eaters, but many of us will enjoy leftovers for lunch. For my carb-counting patients and friends with diabetes, keep in mind that the health-boosting fiber is a significant contributor to the total amount of carbohydrate – a full 13 grams fortunately. If the carb count in this recipe is still greater than your meal allotment, you can cut the couscous by half and save about 13 grams of total carbohydrate (4g of which are fiber).
Sweetly Spiced Chicken Thighs with Sunkist Minneolas
Ingredients
- 1 tablespoon olive or canola oil
- 1 large onion, chopped (about 2 cups)
- 4 large carrots, chopped (about 1.5 cups)
- 3 garlic cloves, chopped or crushed
- 1.75 pounds boneless, skinless chicken thighs
- 1 (15.5 ounce) can chickpeas, drained and rinsed (about 1 1/2 cups)
- 1 3/4 teaspoons ground cinnamon divided (save 1/4 teaspoon for the couscous)
- 3/4 teaspoon ground cardamom
- 1 1/4 teaspoons ground paprika
- 1/2 teaspoon crushed red pepper flakes
- 1/4 teaspoon kosher salt
- 1/4 teaspoon coarse ground black pepper
- 1 cup reduced sodium chicken broth divided (save 1/2 cup for the couscous)
- 2 tablespoons orange juice
- 1 6- ounce bag baby spinach
- 4 Sunkist minneolas peeled, separated into sections and cut into bite-sized pieces.
- 1 cup dry whole wheat couscous
- 3/4 cup water
- 1 teaspoon zest from the minneola
Instructions
- Heat a Dutch oven or large pot over medium heat. Add the oil. Sauté the onions and carrots until slightly soft, about 5 minutes. Add the garlic and stir.
- Add the chicken, chickpeas, 1 1/2 teaspoons cinnamon, cardamom, paprika, red pepper flakes, salt and pepper. Mix thoroughly so the spices are evenly distributed.
- Add 1/2 cup of the chicken broth and the orange juice.
- Increase the heat to bring the contents to a boil. Then reduce the heat to a low boil and cover. Cook for 30 minutes or until the chicken is done. Stir periodically.
- Meanwhile prepare the couscous. Put the water and remaining 1/2 cup of chicken broth into a medium pot. Add the remaining 1/4 teaspoon cinnamon and the zest from the minneola. Cover and bring the contents to a boil. Then add the couscous and stir. Return the lid and remove the pot from the heat. Allow the contents to sit undisturbed for 5 minutes or until the liquid is absorbed. Then fluff with a fork.
- Just before serving, add the spinach to the chicken mixture and mix to wilt, about 2 minutes. Then add the chopped minneola.
- Serve over couscous.
Nutrition
Cheers to delicious, nutritious eating!
Filed Under: Beans and Pulses Entrees, Diabetes, Entree, Nutrition, Poultry
Tagged: fruit, legumes, Mediterranean diet, Mediterranean diet recipe, sodium
Jill Weisenberger
I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.
Leave a Reply
8 Comments
Leave a Comment
Welcome to my Blog
Hi there! I'm Jill, a nutrition & diabetes expert and the author of 4 books.
I believe simple changes in health habits can bring you life-changing rewards.
And I believe willpower is way overrated.
Right here is where you can discover the mindset and habits to stick with healthy lifestyle choices most of the time - and drop the guilt when you don't.
This recipe is delicious! I’ve never cooked with cardamom before, and it was amazing. The tanginess of the orange combined with the sweetness of the spices and the texture of the chick peas made for a wonderful dinner that made more than plenty for my husband and I to have leftovers. Thank you!
So glad to hear it! Thank you for sharing.
I tried this. You’re right. The flavors do explode!
Yay! So glad to hear that you like it!
Thank you for this great example of how low-sodium dishes can be loaded with flavor. Love it! And extra thanks for sharing the link to the S’alternative cooking guide. Terrific ideas that I am enjoying the chance to share in my conference presentations and in social media.
So glad you have ways to share this info. I agree; the S’alternative guide is clever and terrific. And makes food taste great!
This was an exquisite recipe in all ways, from the delectable smells while it was cooking, to the great spice combination and lovely presentation on the plate.
Thank you for this offering.
Oh I love the smell of those exquisite spices. They fill the entire downstairs of my house. So glad you nejoyed it. Hope you have leftovers!