Balsamic Ginger Chicken & Pear
Ingredients
- 2-3 Tablespoons olive or avocado oil
- ⅔ cup chicken or vegetable broth
- 2-3 Tablespoons minced ginger root
- 2 Tablespoons balsamic vinegar
- 1 Tablespoon honey
- 4 large chicken thighs (about 1 ⅓ lb), patted dry
- ½ teaspoon pink Himalayan/sea salt + ⅛ teaspoon cayenne pepper
- 3 pears, unpeeled and each cut into 8 wedges
- !Note: For a thicker sauce, either reduce broth to ½ cup or add in 2 teaspoons of arrowroot powder to broth mixture.
Instructions
- Preheat oven to 350F.
- Whisk together 1 tablespoon of oil with the broth, ginger, vinegar, and honey. Set aside.
- Sprinkle salt and cayenne pepper over chicken thighs. Heat 1-2 tablespoons of oil in oven-safe skillet over med-high heat. When oil is hot, add in chicken. Cook until browned on one side (4-5 minutes), then flip over.
- Add pear wedges to pan and carefully pour in sauce mixture. Place pan in preheated oven and cook until chicken reaches 165 degrees or juices run clear when chicken is pierced with a knife (10-12 minutes).
- Serve over rice, quinoa, cauliflower rice, cooked cabbage, or with a side salad. Enjoy!
Notes
Serves 4. Per Serving (based on using avocado oil & vegetable broth):
Calories: 499 |
Total Fat: 34 g |
Total Carbohydrate: 28 g |
Dietary Fiber: 4 g |
Protein: 23 g
Ingredient Highlights
Real balsamic vinegar is an aromatic, thick, dark, syrupy, aged type of vinegar, made from the reduction of cooked grapes. Lower-priced brands, like those found in most grocery stores, are often made with cheap wine vinegar mixed with corn syrup, flavoring, and caramel coloring.
Cayenne pepper is a good source of beta carotene and antioxidants that support the immune system. The key compound in cayenne called capsaicin is also cardioprotective, anti-inflammatory, helps prevent kidney stones and speed up metabolism and has beneficial effects on the GI system.
Ginger is a potent aromatic herb and a good natural source of vitamin C, magnesium, potassium, copper, and manganese. It has been used for thousands of years in Asia to treat stomach ache, diarrhea, and nausea.
Pure olive oil is high in nutrients including vitamins D, E, K, and A as well as omega-3 fatty acids. For the highest quality, look for organic extra virgin olive oil in dark glass bottles or tins that have an expiry date.
Pears – The Bartlett pear in North America is the same variety that is called the “Williams” in many other parts of the world. Bartletts found in grocery stores are usually green and will change to yellow as they ripen at room temperature.
“Poultry Safety Tips”
Raw chicken should NOT be rinsed before cooking.
Wash hands well before & after handling raw poultry.
Use separate cooking tools for raw & cooked foods.
Cooked poultry should reach an internal temp of 165F.
Raw honey is a good source of many vitamins and is rich in antioxidants. Its antioxidant and anti-bacterial properties can help improve overall immune function.
Comments