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Poached Chicken Thigh With Whipped Butternut Squash and Steamed Broccoli

Poached Chicken Thigh With Whipped Butternut Squash and Steamed Broccoli

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Serves 1 (serving size: 1 chicken thigh, 3/4 cup whipped squash, and 1 1/2 cups broccoli)

This recipe brings a colorful, satisfying meal to the table—and it comes together quickly if you've done some of the ingredient prep earlier in the week. You'll see this recipe draws on a few other recipes, including this Homemade Chicken Bone Broth. The poached chicken thigh also comes from the bone broth, so save it before you strain the broth. You could also substitute any of those pre-prepped ingredients with store-bought or pre-made versions.

Nutritional Information

  • Calories 399
  • Fat 12g
  • Satfat 4g
  • Unsatfat 7g
  • Protein 39g
  • Carbohydrate 38g
  • Fiber 10g
  • Sugars 8g
  • Added sugars 0g
  • Sodium 677mg
  • Calcium 19% DV
  • Potassium 42% DV

How to Make It

Step 1

Add water to a medium saucepan to a depth of 1 inch; set a vegetable steamer in the pan. Bring the water to a boil over medium-high. Add the broccoli to the steamer; cover and steam until crisp-tender, 4 to 5 minutes. Add the chopped onion to the broccoli during final minute of cooking. Toss with the melted butter and 1/8 teaspoon of the salt.

Step 2

Place the squash, broth, and roasted garlic in a medium microwave-safe bowl. Microwave on HIGH until heated through, 1 to 2 minutes. Beat on medium speed with a hand-held mixer until creamy and smooth, about 1 minute.

Step 3

Heat a small nonstick skillet over medium-high. Coat the chicken thigh with cooking spray; cook until golden on both sides, 2 to 3 minutes. Sprinkle with the pepper and remaining 1/8 teaspoon salt.

Watch the video: ANTI-INFLAMMATORY FOODS. what I eat every week (August 2022).