Preparation time: 20 minutes
Calories: 540 per serving (about 3 servings)
This recipe was initially inspired by a dish from a cooking program I saw when I was younger, but over the years it has been modified for personal taste. This meal is hearty and perfect to keep us warm and cozy during the long winter months, but can also be enjoyed all year round!
*For those on a time budget, you can put the uncooked chicken thighs directly into a roaster with the other ingredients without having to braise it first as long as everything is cooked for a decent amount of time at the correct temperature.
- Budget friendly meal
- Hearty and filling
- Low Calorie
1 Package of boneless, skinless chicken thighs (approx. 8-10)
1 Big red onion (diced)
2 Cloves of garlic (minced)
1 Medium sweet potato (cubed)
1 Can of sliced water chestnut
1 Can of diced tomatoes or 2-3 fresh diced tomatoes
1 tsp Italian herb mix (basil, oregano, rosemary, parsley, and thyme)
1 tsp Paprika
1 tbsp Olive oil (or Coconut oil)
1/4 tsp Salt
1/2 tsp Pepper
1 tsp Liquid smoke (optional)
- In a pan Add 1 tsp of paprika, 1/2 tsp of pepper, 1/4 tsp of salt, and 1 tsp of Italian herbs. At high heat, grill spices and stir often to avoid burning, this helps to extract the flavors.
- Remove from heat, add 1 tbsp of olive oil (or coconut oil) and 1 tsp of liquid smoke.
- Place chicken thighs in pan and coat the chicken on both sides in the precooked spice mix.
- Place pan back on heating surface and grill the chicken, searing both sides. Remove from heat. It is not necessary to fully cook the chicken at this stage.
- In a roaster, add 1 tbsp of olive oil, diced red onions, cubed sweet potatoes, water chestnuts, minced garlic, diced tomatoes (juice as well), 1 tsp of italian herbs, a dash of salt and pepper. Place on top of chicken thighs.
- Cover and place in the oven at 350 degrees Fahrenheit for a minimum of 2 hours.
Alternatively, if you have time, you can cook it for 4-5 hours at 200 degrees Fahrenheit. The longer you allow it to cook, the more tender the meat will be, but the sweet potato will be noticeably softer.
Recipe made with love by Mélanie Dubreuil
For recipes involving meat dishes, I always try to find animals that were humanely raised. This also includes animals who are grass fed, free of antibiotics and hormones, and pasture raised (if applicable because sometimes it’s too cold in the winter). I get most of my meat from local farmers here in Quebec. There are dozens of small farms in my area that treat animals with respect. Further, you are supporting local people who work hard for a living and you are helping your local economy.
Please check out Eatwild’s directory of farms which lists more than 1,400 pasture-based farms, with more farms being added each week. It is the most comprehensive list out there for the United States and Canadian territories. http://www.eatwild.com/products/
It can also be a very nice day trip for you and your family. Many of the farms have visiting hours where you can meet the farmers and the animals, it allows you to see the farming practices for yourself.