0
8 skinless, boneless chicken thighs, or 4 skinless, boneless breasts
2 large garlic cloves
1 head bok choy, or broccoli (calcium rich)
1 tbsp olive oil
1/4 cup all-purpose flour
1/2 cup white wine or chicken broth
1/2 tsp hot-red-chili-flakes
1/2 tsp salt
2 cups baby carrots
2 tsp dark sesame oil
2 tbsp toasted sesame seeds, calcium rich
Remove skin and fat from chicken and discard. Thinly slice garlic. Thickly slice bok choy or cut broccoli into florets. You should have about 4 cups (1 L).
Heat oil in a large frying pan set over medium heat. Dip chicken into flour and shake off excess. Then sauté until lightly golden, about 5 minutes a side.
Add garlic and continue to sauté about 3 minutes. Add wine or broth, red pepper flakes and salt. Bring to a boil and add carrots. Partially cover and reduce heat to low. Simmer 10 minutes, turning chicken partway through. Add bok choy or broccoli and sesame oil. Continue simmering, uncovered and stirring often, until vegetables are done as you like, from 5 to 10 more minutes. Sprinkle with sesame seeds.
For a more concentrated sauce, remove chicken and vegetables to a heated serving plate. Boil broth until reduced to about 1/2 cup (125 mL). Pour over chicken and serve.
Calories 308, Protein 30.9g, Carbohydrates 13g, Fat 13.9g, Fibre 3.1g, Sodium 472mg.
A swift saute and a brief braise yields tender chicken and flavorful vegetables. This is perfect after an active day outdoors.