Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers, and those with GERD may wish to avoid it. Some may find that the onions are cooked long enough that they do not provoke symptoms.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Umami... is the quasi-secret heart and soul of almost every braise, stew, and soup" -Michael Pollan, Cooked: A Natural History of Transformation

The refrigerator light goes on...

Braising is a great way to create one pot meals with great veggies and legumes in a single pot with something like chicken thighs.  It is really easy to make a great meal that is healthy, flavorful, and perfect to make in large batches and enjoy throughout the week.

This recipe is a good template for whatever ingredients that you really love.  If you want to take this more Southwestern, use pinto beans or black beans and some smoked paprika, chili powder, oregano with poblano peppers.  Almost any spice combination such as Cajun or Jerk seasoning makes a great dish.


Spicy Braised Chicken Thighs with White Beans

Servings: 4 | Serving size: 1 thigh with about 1/2 cup beans and sauce

Cooking time: 60 minutes

This recipe can easily be multiplied and keeps well for about 24 to 48 hours in the refrigerator.

Spicy Braised Chicken Thighs with White Beans


2 tsp. olive oil
16 ounces boneless, skinless chicken thighs (about 4 thighs, left whole)
1 large onions (diced)
3 medium stalks celery (sliced)
2 medium carrots (peeled and cut into rounds)
4 cloves garlic, raw (minced)
1/2 cup white wine
1 tsp. ground cumin
1/8 tsp. cayenne pepper
1 Tbsp. paprika
1/4 tsp. ground cinnamon
1 15-ounce can no-salt added white beans (NOT drained and rinsed)
8 large black olives (sliced)
1 15-ounce can no salt added diced tomatoes
1 cup no salt added vegetable stock (or water)
black pepper to taste
1/2 tsp. salt

Preheat the oven to 325°F (160°C).

Place a medium pot over medium-high heat and add olive oil.

Place chicken into hot oil.

Sear until meat is golden brown, adjusting heat if necessary.

Turn and brown on other side.

Remove the chicken to a plate and set aside.

Add the onion, celery and carrots to the pan and cook for about 4 minutes.  Stir frequently.

As the onions begin to turn translucent add garlic and cook for one more minute.

Add white wine and scrape the brown bits (or fond) off the bottom of the pan.

Add the spices and stir.

Add the chicken thighs, beans, olives, tomatoes, and stock.

Partially submerge the chicken - about 1/3 - 1/2 of the way.

Cover pot and place in the oven.

Braise until chicken reaches an internal temperature of 165°F (74°C) - about 30 minutes.

Remove from oven and serve warm.

Nutrition Facts

Serving size: 1 thigh with about 1 1/2 cup beans and sauce

Servings: 4

Amount Per Serving

Calories 343 Calories from Fat 72
% Daily Value
Total Fat 8g 10%
    Saturated Fat 2g 8%
    Monounsaturated Fat 4g
    Trans Fat 0g
Cholesterol 107mg 36%
Sodium 529mg 23%
Total Carbohydrates 30g 4%
    Dietary Fiber 8g 29%
    Sugars 4g
Protein 30g
Vitamin K 23mcg