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Memorial Hospital - Winter 2016

sound b i t es Nothing could be cozier on a cold night than braised chicken, and this low-salt recipe fortifies with fresh spinach and garlic. –– ½ pound fresh spinach 1 tablespoon olive oil 3 chicken breast halves (about 1½ pounds), skinned 3 chicken thighs (about ¾ pound), skinned 3 chicken drumsticks (about ½ pound), skinned ¾ cup diagonally sliced carrot 10 cloves garlic, halved ½ cup canned no-salt-added chicken broth ¼ teaspoon salt ¼ teaspoon pepper –– (1) Remove stems from spinach; wash leaves, and tear into bite-size pieces. (2) Heat oil in a large nonstick skillet over medium heat until hot. Add chicken pieces, and cook 5 minutes on each side or until browned; add carrot and garlic. Cover, reduce heat, and cook 20 minutes, turning chicken once. Remove chicken and carrot from skillet with a slotted spoon; set aside and keep warm. (3) Cover and cook garlic an additional 3 minutes. Add broth, salt and pepper; bring to a boil. Cook, uncovered, 3 minutes or until reduced to 1/4 cup. Place mixture in container of an electric blender or food processor; cover and process 30 seconds or until smooth. Set aside. (4) Place a large Dutch oven over medium heat, and add spinach; cover and cook 3 minutes. (Do not add water.) Drain well. (5) Place spinach on a serving platter. Arrange chicken and carrot on top of spinach; drizzle with garlic mixture. 14 | Peak Living Nutrition 8 servings (serving size: 3 ounces chicken and vegetable garnish) Calories: 346 Total fat: 11 g Saturated fat: 3 g Polyunsaturated fat: 2.2 g Monounsaturated fat: 4.5 g Sodium: 265 mg Carbohydrates: 10 g Protein: 25 g Fiber: 3.5 g Braised Chicken With Spinach and Garlic Scan this QR code with your smartphone to share recipe tips on our Facebook page. Source: healthyeating.org


Memorial Hospital - Winter 2016
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