One-Pot Chicken with Swiss Chard and Squash

15 65 543
Ingredients Minutes Calories
Prep Cook Servings
15 min 50 min 10
One-Pot Chicken with Swiss Chard and Squash
Health Highlights

Ingredients


1 3/4 kg Chicken thighs, with skin (bone-in, patted dry)
1 dash Salt
1 dash Black pepper (freshly ground)
2 tbsp Vegetable oil
3/4 cup Green onion (green parts only, finely chopped)
1 piece, 2-inch Ginger root (peeled and thinly sliced)
2 tsp Sriracha
1 cup White wine, dry
1/2 cup Tamari, gluten free, reduced sodium
3 tbsp packed Brown sugar
2 tbsp Sesame oil
2 cup Bone broth, Organic (or low-sodium low-FODMAP chicken stock; divided)
525 gm Acorn squash (remove stem, halve lengthwise, deseed, and and slice 1/2 inch thick)
455 gm Swiss chard
2 tbsp Rice vinegar (unseasoned)

Instructions


  1. Lightly season chicken thighs with salt and pepper. 
  2. Warm vegetable oil in a large Dutch oven over medium-high. Cook chicken, skin side down, until skin is browned and crisp, about 8 to 10 minutes total. This must be done in 2 batches, pouring off all but 2 tablespoons of fat between each batch. Transfer the browned chicken to a plate, placing each thigh skin side up.
  3. Turn the heat off momentarily, as there will be a lot of retained heat. Add the green onion and ginger to the Dutch oven and sauté for a few minutes until the ginger begins to take on some color. Turn the burner on again to low as needed during this process. Stir in the Sriracha.
  4. Add the wine, adjust the heat, and bring to a simmer. Cook until the wine has reduced reduced to about ¼ cup (60 ml). 
  5. Stir in the soy sauce, brown sugar, sesame oil, and half of the broth, then bring to a simmer. 
  6. Return the chicken to the pot, placing skin side up, and nestling as necessary. Partially cover pot, reduce heat, and simmer until chicken is cooked through about 20 to 30 minutes. Transfer chicken to a plate.
  7. Add the squash and remaining broth to the pot. Top with Swiss chard, cover, and bring to a simmer. Cook until squash is barely fork-tender and greens are wilted - about 10 minutes. 
  8. Uncover, increase heat to medium, and continue to cook until liquid has reduced by about two-thirds and has thickened - about 5 minutes.
  9. Turn off the heat and drizzle the rice vinegar over the contents in the pot. 
  10. Add the chicken back to the pot, turning to coat in the sauce. 
  11. Once coated, serve the chicken and sauce over your favorite base, such as rice, quinoa, mashed potato, or noodles.

Notes:

Quick Tip:

  • Leftovers can be cooled and refrigerated in an airtight container for up to 3 days. Reheat in the same pot


Our low FODMAP recipes are based on Monash University. Please refer to the Monash University FODMAP smartphone app for the latest lab-tested information. The main goal of the low FODMAP diet is to eat as diverse as possible without triggering symptoms.


Nutrition Facts

Per Portion

Calories 543
Calories from fat 323
Calories from saturated fat 81
Total Fat 36 g
Saturated Fat 9.0 g
Trans Fat 0.2 g
Polyunsaturated Fat 9.0 g
Monounsaturated Fat 14.5 g
Cholesterol 178 mg
Sodium 954 mg
Potassium 827 mg
Total Carbohydrate 17.3 g
Dietary Fiber 3.3 g
Sugars 5.1 g
Protein 35 g

Dietary servings

Per Portion


Meat 2.0
Vegetables 2.1

Energy sources


Pygal3%387.294341780238191.1091678352918111%419.3160587589888102.0134139386826260%405.6258861690192234.687706649397426%326.1193965763248113.9123980333717411%60%26%AlcoholCarbohydratesFatProtein

Meal Type(s)

Main




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