Skillet Roasted Chicken Thighs, Broccoli, and Yukina Savoy (Serves 1-2)
My formula for roasting meat and vegetables in a skillet is almost invariably the same – brown the meat 4 minutes on each side, add vegetables, cover, and roast in the oven at 400 degrees for 30 minutes. I am amazed at the variety of tasty meals this simple approach can produce. This would be my first lesson if I were teaching someone to cook. I suppose if you share the conventional wisdom that saturated fat is an artery-clogging killer this cooking method seems insane, but science is supportive of eating saturated fat from healthy animals, butter, or coconut oil. And aside from science, I’ve been eating like this for several years now and enjoying improving health. Don’t be afraid; enjoy!
Prep and Cook Time: 40-45 minutes
4 bone-in, skin-on chicken thighs
2-3 broccoli crowns
1 or 2 handfuls of fresh Yukina Savoy
Red chili powder
Directions: Pre-heat oven to 400 degrees. Cut broccoli florets into bite-size pieces and save the stems to make broccoli puree. Pile in a bowl and season with a dusting of salt, garlic powder, and a little red chili powder. Add 1 tablespoon of coconut oil to a cast iron skillet over high heat. Dust both sides of chicken with salt, garlic powder, and black pepper. Brown chicken 4 minutes on one side and then turn to brown the other side another 4 minutes. Cover with a close-fitting lid while browning to minimize splatter. While the second side is browning, add broccoli to the skillet and arrange around the chicken thighs. Add as much Yukina Savoy to the skillet as you can, using a wooden spoon to tuck into openings between the chicken and broccoli. If the greens create a small mound on top, the weight of the cast iron lid will weight it down, so work to get two handfuls in. Season with a light dusting of salt. Return lid to skillet. Once the second side has had 4 minutes to brown, move the skillet to the oven and let everything roast together for 30 minutes at 400 degrees. When done, pull from the oven and transfer to plates. Enjoy!
Notes: I tend to eat a pound of vegetables in one sitting when they are cooked with chicken thighs, but I am a big eater.
The inspiration for this meal came from page 29 of Melissa Joulwan’s new cookbook Well Fed: Paleo Recipes For People Who Love To Eat. Melissa’s recipe calls for skinless, boneless chicken thighs, but I like the extra fat produced by the skin. And I save chicken bones to make my own broth. Maybe you should try it both ways and see which you like best.
I bought my cast iron skillet recently – a 12-inch Lodge Logic with matching iron cover. A cast iron skillet might be the greatest cooking tool ever. The 12-inch size is seriously heavy when loaded with food and big enough to cook for a family, but I don’t think I could get enough vegetables in a 10-inch skillet to satisfy me. Lodge is a great brand of cookware. Check it out in my online Store.
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