Maple-Garlic Chicken with Purple Potatoes

Dairy-Free, Nut-Free

SERVES 4

PREP TIME: 10 MINUTES / COOK TIME: 45 TO 55 MINUTES

Sweet and savory, this simple chicken dish combines maple syrup, garlic, soy sauce, and onion, which offer unique health benefits that support all five defense systems. Using pantry items you likely already have on hand, this is a perfect busy weeknight dish. Serve it with a green salad on the side.

4 medium bone-in, skin-on chicken thighs, trimmed and patted dry

¾ teaspoon salt, divided

¾ teaspoon freshly ground black pepper, divided

3 tablespoons extra-virgin olive oil, divided

1 medium yellow onion, minced

1½ pounds purple potatoes, chopped

3 garlic cloves, minced

¼ cup maple syrup

1 tablespoon red wine vinegar

1 tablespoon low-sodium soy sauce

1 cup chopped broccoli

1 tablespoon fresh rosemary leaves, chopped, or 1 teaspoon dried rosemary, crumbled

Bioactive ingredients: chicken, olive oil, onion, purple potato, garlic, soy sauce, broccoli, rosemary

1. Preheat the oven to 400°F.

2. Season the chicken with ½ teaspoon of salt and ½ teaspoon of pepper.

3. In a medium skillet, heat 2 tablespoons of oil over medium-high heat.

4. Place the chicken, skin-side down, in the skillet. Sear for 2 to 3 minutes per side, or until starting to brown. Transfer to a clean plate.

5. Add the onion and potatoes to the skillet. Sauté over medium-high heat for 8 to 10 minutes, or until golden brown and starting to soften. Transfer to a plate or bowl.

6. To make the sauce, add the remaining 1 tablespoon of oil to the skillet.

7. Reduce the heat to medium. Add the garlic, and sauté for about 1 minute, or until fragrant.

8. Add the maple syrup, vinegar, and soy sauce. Bring to a rolling simmer.

9. Reduce the heat to medium-low. Gently simmer for 3 to 5 minutes, or until the sauce has slightly thickened. Remove from the heat. Season with the remaining ¼ teaspoon of salt and ¼ teaspoon of pepper.

10. Reserve ⅓ cup of the sauce. Pour the remaining sauce into a roasting pan.

11. Add the potato mixture, and top with the broccoli.

12. Place the chicken thighs, skin-side up, on top of the broccoli.

13. Drizzle the reserved sauce over the chicken and broccoli.

14. Transfer the roasting pan to the oven, and bake for 20 to 30 minutes, or until the internal temperature of the chicken has reached 165°F. Remove from the oven.

15. Garnish with the rosemary, and serve warm.

Per Serving: Calories: 434; Total fat: 15g; Saturated fat: 3g; Protein: 27g; Total carbohydrates: 48g; Fiber: 5g; Sugar: 15g; Cholesterol: 107g

VARIATION: Garnishes can add extra flavor, color, and health benefits. Consider using parsley, thyme, or oregano instead of or in addition to the rosemary.