Braised Chicken with Spinach, Tomato, Garlic and White Wine - 14.49g Carbs, 4.43g Fiber, 2.4g Sugar
From: www.chefmd.com
Food as Medicine Tip - -
Garlic is one of the best natural cancer fighters on the planet, plus
it's an anti-bacterial and helps protect your DNA.
Culinary Taste Tip - -
Try to buy whole chickens at the store; they tend to be less expensive
and more flavorful than pre-cut store-bought chickens.
Culinary Technique Tip - -
Crush the garlic cloves gently and let them sit for a few minutes
before sauteing. This allows more allicin, the powerful antioxidant
in garlic, to naturally form.
Preparation Time: 25 minutes
Cooking Time: 30 minutes
Servings: 4
1 (3 to 3-1/2 lb ) whole chicken (raised without antibiotics such
as Bell & Evans or Amish chicken brands)
3/4 tsp kosher or coarse sea salt, divided
3/4 tsp freshly ground black pepper, divided
1 Tbsp extra light olive oil
1 whole head garlic, cloves separated and peeled
1 cup dry white wine or dry vermouth
2 bay leaves
1 large tomato, diced
2 (9 oz) bags baby spinach leaves
1/4 cup chopped fresh parsley or chives
Place chicken, breast side up, on a large cutting board. Use a very sharp
large knife to remove wings from chicken cutting through the joint. Cut
off leg/thigh pieces through the joint. Separate the leg from the thigh
by cutting through the joint. Turn chicken over. Use kitchen shears or
the sharp knife to cut down both sides of backbone. Press down on both
sides of chicken bones in breast to crack the bone in the center. Use
the knife or kitchen shears to cut through the breast forming two halves.
Cut each breast half in half crosswise. Reserve the back and wings for
broth (may be frozen up to 3 months.)
Remove and discard skin from the breast pieces, thighs and legs. Sprinkle
with one-half teaspoon salt and one-half teaspoon of pepper.
Heat half of oil in a Dutch oven over medium heat until hot. Add half
of chicken pieces, meaty sides down; cook 3 to 4 minutes or until bottom
is beginning to brown. Turn chicken pieces; cook 3 minutes, turning heat
to medium-low if chicken is cooking too quickly. Transfer chicken to a
plate; set aside. Repeat with remaining oil and chicken; transfer chicken
to same plate.
Add garlic to skillet and cook for 30 seconds. Add the wine; increase
heat to high and scrape up browned bits with a wooden spoon. Add bay
leaves and return chicken and any juices from the plate to skillet; cover
and simmer over medium-low heat 14 to 16 minutes or until chicken breast
is cooked through.* Remove breast pieces to a clean plate; cover with
foil and keep warm. Cover skillet and continue cooking 3 to 4 minutes
or until chicken thighs and legs are cooked through. Discard bay leaves.
Remove chicken thighs and legs to plate. Use a slotted spoon to transfer
garlic cloves to chicken; keep warm.
Increase heat to high; boil juices in skillet until reduced to 1/3 cup,
2 to 3 minutes. Add spinach to wine mixture in skillet. Cook, turning constantly with tongs just until barely wilted. Add tomato, remaining
1/4 teaspoon salt and 1/4 teaspoon pepper; toss well. Transfer to four
serving plates; top with chicken, garlic and any juices from plate.
Garnish with thyme, parsley or chives.
*Use an instant read thermometer to check doneness (160°F internal
temperature) of chicken pieces.
Servings: 4
Nutrition per Serving:
426 Calories, 30% from Fat, 14.06g Total fat, 126.57 Fat calories,
137mg Cholesterol, 0.01g Trans fatty acids, 3.34g Saturated fat,
2.85g Polyunsaturated fat, 6.31g Monounsaturated fat,
14.49g Carbs, 4.43g Fiber, 2.4g Sugar, 49.88g Protein, 596.36mg Sodium,
185.81mg Calcium
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