Braised Chicken Thighs with Spinach

This dish is an excellent source of lean protein and iron-rich spinach, simmered with aromatic herbs for maximum flavor with minimal added fat.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 4 boneless, skinless chicken thighs · 796 kcal in the whole recipe
• 1 teaspoon vegetable oil · 40 kcal in the whole recipe
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 small yellow onion, chopped · 25 kcal in the whole recipe
• 3 cloves garlic, minced · 13 kcal in the whole recipe
• 1 teaspoon dried thyme · 3 kcal in the whole recipe
• 1/2 teaspoon dried rosemary
• 1 cup water
• 1 package (10-ounce) frozen spinach, thawed · 59 kcal in the whole recipe

Method

1. Heat the vegetable oil in a large skillet over medium-high heat. Season the chicken thighs with salt and pepper, then sear on both sides until deeply browned. Transfer the chicken to a plate and set aside.

   

2. Reduce the heat to medium. In the same skillet, sauté the chopped onion, minced garlic, thyme, and rosemary for about 5 minutes until the onion is soft and golden.

   

3. Return the chicken to the skillet, pour in the water, and cover with a lid. Simmer gently over low-medium heat for about 30 minutes until the chicken is tender.

   

4. Stir in the spinach and cook for about 10 minutes (or just 2 minutes if using fresh spinach) until heated through and wilted. Serve hot.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.