Just Bare Just 5 Cooking Challenge finalist Whitney R. of Providence, RI created this healthy alternative to fried chicken featuring flax, which is now recognized as a powerhouse of omega-3 fatty acids.
Ingredients
- 1 medium head of garlic
- 3/4 cup ground flax seeds
- 1 teaspoon salt
- 3/4 teaspoon freshly ground pepper
- 5 to 8 (20 ounces) Just Bare Hand-Trimmed Boneless Skinless Chicken Thighs
- 2 tablespoons olive oil
- 6 cups (10 ounces) baby spinach leaves
- 1/4 cup (1 ounce) freshly grated Parmesan cheese
Nutrition Facts
Servings 4
| Amount Per Serving | ||
|---|---|---|
| Calories 420 | Calories from Fat 52 | |
| % Daily Value* | ||
| Total Fat 25g | 32% | |
| Saturated Fat 6g | 30% | |
| Trans Fat 0g | 30% | |
| Total Carbohydrate 10g | 4% | |
| Dietary Fiber 6g | 21% | |
| Total Sugars 1g | ||
| Protein 34g | ||
| Calcium 24% | Iron 25% |
| Vitamin C 38% | Vitamin A 135% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Instructions
- Prepare two skillets, one large and one slightly smaller. Cover the bottom of the smaller skillet with foil. Gather 2 to 3 heavy cans of soup or other food to use as weights.
- Break garlic head into cloves; peel each one and set aside. Mix flax, salt, and pepper in shallow dish. Dredge chicken in flax mixture until well coated.
- Heat oil in larger skillet over medium heat. Add garlic; sauté 2 minutes. Arrange chicken in skillet, tucking garlic around them. Place the smaller skillet on top of chicken, placing cans on top to weigh chicken down. Cook for 9 minutes; remove weighted skillet and turn chicken and garlic.
- Return weighted skillet on top of chicken; cook 12 to 15 minutes longer or until chicken is golden and no longer pink in center. Cook to internal temp of 165°F. Remove chicken and garlic from pan; keep warm.
- Add spinach to pan; cook and stir just until wilted and still bright green.
- Serve chicken over spinach, sprinkled with cheese.
Variations
Just Bare® Boneless Skinless Chicken Breasts may be substituted for Boneless Skinless Chicken Thighs.
Nutritional values may change if you choose to substitute another chicken product. If substituting frozen chicken for this recipe, thaw before cooking.
Tips
You need to grind flax seeds in order to absorb their nutrition. Buy either whole seeds and grind them yourself or buy flax meal. But like all seeds, which are high in fat, flax should be stored in a cool place (the refrigerator or freezer) and used quickly while fresh.Use golden flax instead of brown flax.