Chicken Thighs with Broccoli Sauce [BF]

8 45 688
Ingredients Minutes Calories
Prep Cook Servings
10 min 35 min 2
Chicken Thighs with Broccoli Sauce [BF]
Health Highlights
A delicious healthy whole-food based meal option!

Ingredients


2 thigh(s) Chicken thighs, with skin
2 sprig Rosemary, fresh (or dried)
1 tbsp Olive Oil, Extra Virgin (or ghee or coconut oil)
1 tsp Paprika (or smoked paprika)
1 pinch Sea Salt (to taste)
1 head Broccoli, raw (for sauce)
3 tbsp Butter, unsalted (for sauce)
1 tsp Sea Salt (for sauce (to taste))

Instructions


  1. Preheat oven to 180 degrees C (350 degrees F) and set aside a large baking dish. 
  2. Prepare a large pot of water to boil your broccoli by filling it up with water and setting it on your stovetop burner over medium-high heat.
  3. While your water is boiling and your oven is heating, take out your chicken thighs and pull the skin away from the meat of the chicken thighs so it’s separated, but still attached. Pat chicken dry with paper towels.
  4. Slip a sprig of rosemary between the thigh and skin. This will infuse the chicken with flavour and ensure that the skin crisps, then rub the coconut oil or olive oil on the outside of the chicken thighs.
  5. Sprinkle the chicken thighs with smoked paprika and sea salt.
  6. Put the chicken thighs on a baking sheet. Bake until no longer pink, and juices run clear.
  7. While the chicken is baking, prepare the broccoli by cutting the stalk off of the broccoli. 
  8. Place your broccoli head in your boiling water and cook until tender, about 6 minutes. Once fully cooked, remove from the water with a slotted spoon and set aside. 
  9. Add the broccoli, butter, sea salt, and 2 tbsp of the water from the boiled water pot and blend until smooth. Add more water if the sauce is too thick. 
  10. Once the chicken is cooked, remove it from the oven and plate the chicken. Add the sauce to a bowl and serve the two together. Store leftovers in an air-tight container in the fridge for up to 2 days. 

Quick Tip: To turn your sauce into creamy version, replace the water with canned, full-fat coconut milk.


Nutrition Facts

Per Portion

Calories 688
Calories from fat 515
Calories from saturated fat 189
Total Fat 57 g
Saturated Fat 21.0 g
Trans Fat 1.1 g
Polyunsaturated Fat 8.1 g
Monounsaturated Fat 22.7 g
Cholesterol 240 mg
Sodium 1467 mg
Potassium 823 mg
Total Carbohydrate 9.6 g
Dietary Fiber 3.8 g
Sugars 2.3 g
Protein 36 g

Dietary servings

Per Portion


Meat 2.1
Vegetables 1.3

Energy sources


Pygal4%392.2436560276713108.1083698675409475%422.75311354473376271.630501644130621%326.97293182337705125.0843898646962975%21%CarbohydratesFatProtein

Meal Type(s)





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