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Oven-roasted seared chicken

Friday, 15 December 2017 23:17:36 -0800

Ingredients:

  • chicken thighs, boneless 4 pieces
  • molasses 2 tsp
  • white wine 1 tbsp
  • flour, oat or chickpea 1 tsp
  • black pepper 1/4 tsp
  • salt 1/2 tsp
  • basil, dried 1/4-1/2 tsp
  • cardamom pinch
Merinade:
  1. Wash and dry chicken, then put in a bowl.
  2. Mix wine and molasses in a separate dish then add to chicken. Sprinkle flour over chicken and mix well. Add salt, pepper, basil and cardamom and stir again.
  3. Let stand for 30 minutes or more. Put in refrigerator if cooking is delayed an hour or longer.
Searing:
  • olive oil 1-2 tbsp
  1. Preheat oven to 375°F.
  2. Heat a cast-iron skillet to medium-high heat (~300-360°F). Add olive oil then put chicken in pan "smooth" side down.
  3. Keeping chicken pieces moving, let them sear for a minute or two, then turn. The chicken should have a good color, if not, it may need to be turned again for a minute or so.
  4. When sear is satisfactory place skillet in oven. After ~5-7 minutes the internal temparature of the chicken thighs should reach 165°F.
  5. Remove from oven and place the chicken pieces on a plate. Cover and keep warm.
Deglazing sauce:
  • garlic, chopped 2 cloves
  • ginger, chopped 1/2 tsp
  • flour, oat or chickpea 1 tsp
  • white wine 1/4 cup
  • chicken stock ~1 cup
  • salt 1/4-1/2 tsp
  • pepper 1/4 tsp
  • olive oil (if needed) 1 tbsp
  1. If necessary add oil to pan. Over low-medium heat saute garlic and ginger for a minute or two. Then stir in flour and cook briefly until foaming subsides.
  2. Add the wine and some chicken stock. Stir vigorously to disperse the cooked flour in the liquid. The sauce should be fairly thick at this point.
  3. Add more chicken stock as necessary to produce a sauce with a good consistency. Make sure to put any juices from the chicken (where it's resting) back into the pan.
  4. Turn heat down to low and let the sauce simmer. Correct seasoning with salt and pepper. Some people might add more basil or other herbs to taste.
  5. Serve chicken and sauce immediately.
categories: fowl

About Thinair Recipes

Recipes developed specifically for low-sodium diets—so easy to use! Here's a quick guide. Ingredients are in boxes:

  • garlic, chopped 3 cloves

Recipes can have several ingredient boxes showing stuff needed for numbered step-by-step instrucions:

  1. Saute garlic in oil until soft.
  2. Add chicken stock to pan...

Not too complicated!

BTW when "salt" is an ingredient, it refers to KCl or "salt substitute", not NaCl in any form! Ask your doctor if that's OK, KCl may not be healthy for some people.