Braised Creole Chicken Thighs

11 75 250
Ingredients Minutes Calories
Prep Cook Servings
5 min 1 h 10 min 6
Braised Creole Chicken Thighs
Health Rating
These Creole Chicken Thighs make the perfect healthy dinner option with so much flavour!

Ingredients


6 thigh(s) Chicken thighs, bone-in, skinless
1 tbsp Creole seasoning, Zatarain's (Zatarians)
1/2 cup Rice flour, brown (plus 1 tbsp, or gluten free flour)
2 tbsp Extra virgin olive oil
2 cup slices Sweet onion
1/2 cup chopped Carrots
1/2 cup diced Celery
1 tbsp Garlic (minced)
6 sprig Thyme, fresh (or 2 sprigs rosemary)
3 cup Vegetable stock/broth, low sodium
1/4 cup Parsley, fresh (chopped)

Instructions


  1. Heat a large skillet or dutch oven over medium heat on the oven. 
     

  2. Season the chicken thighs all over with Zatarians Creole seasoning. 
     

  3. Place the 1/2 cup of rice flour into a small mixing bowl and quickly dredge both sides of each thigh in the flour, shaking to remove any excess. Set aside. 
     

  4. Add 1 tbsp of olive oil and let it warm up for about 15 seconds. Place the chicken into the skillet, skin side down and brown for about 2 minutes on each side. Remove the chicken from the skillet and set aside. 
     

  5. Into the same skillet, add the remaining 1 tablespoon oil, onions, carrots, celery, garlic, thyme/rosemary sprigs, and 1 tbsp flour and then whisk in the vegetable stock (make sure there are no lumps of flour) and increase the heat to high.
     

  6. Return the chicken that was set aside to the pan with the vegetables, and bring the stock to a boil. Immediately reduce the heat to medium-low, cover the pan with a heavy, tight-fitting lid, and simmer for 15 minutes. 
     

  7. Uncover the pan, stir the bottom of the pan to prevent scorching, and turn the chicken. Cover the pan, and simmer for 20 minutes longer. 
     

  8. Stir the bottom of the pan a final time, re-cover, and simmer for 20 more minutes. 
     

  9. Remove the pan from the heat and discard the thyme/rosemary sprigs. Transfer the chicken to a serving platter. Add the parsley to the sauce, stir to combine.

Notes:

Quick Tips:

With the leftovers that have cooled, you can remove the bone and add the chicken to a food processor with the broth sauce & vegetables and pulse until the chicken is shredded. You can repurpose this chicken in other dishes throughout the week! (i.e. tacos)

Buy Zatarian's Creole Seasoning on Amazon or find it in your seasoning section at most local grocery store chains. 

 


Nutritional Highlights:

Chicken Thigh

Chicken thighs are a great source of lean protein and fit into most diets (minus vegetarian-based ones). 

 


Nutrition Facts

Per Portion

Calories 250
Calories from fat 92
Calories from saturated fat 26.1
Total Fat 10.2 g
Saturated Fat 2.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 10.0 g
Cholesterol 76 mg
Sodium 792 mg
Potassium 434 mg
Total Carbohydrate 17.7 g
Dietary Fiber 2.5 g
Sugars 3.7 g
Protein 21.9 g

Dietary servings

Per Portion


Grain 0.1
Meat 1.2
Vegetables 0.9

Energy sources


Pygal28%448.0459417313307139.594113003252537%398.3448200620453280.811013727208635%301.8746180362234155.0439342150155328%37%35%CarbohydratesFatProtein
Recipe from:
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