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"New World" Chicken Recipe - Easy and Heart Healthy!

A healthy one-pot chicken recipe using avocado in three ways.

I adapted this recipe from a “Mediterranean diet” recipe so that it uses California avocado three ways. This is in order to take advantage of the healthy properties in avocados – the “New World’s” answer to olives. I also use California olives, California wine and California lemons.

I would recommend you get the tomatoes and onions at our local farmers market too.  It's on Fridays, 3 to 7 p.m. at the Staples parking lot. There was even a vendor there selling avocado oil recently. Get some! 

In this one pot meal, we will use avocado oil, avocado leaves (note: not any old avocado leaves, they have to be from a Mexicola tree -- Hass can be toxic!) and finish with chopped avocado (instead of sour cream).

Avocado oil has a very high smoke point – so the benefits of the oil are not lost when cooking with it. This can happen with olive oil or other oils that have lower smoke points.  

Avocado oil is known to help block the absorption of cholesterol in the intestines. It is also full of antioxidants, such as vitamin E which is also good for coronary health and skin softness.

Additionally, avocado oil has a host of other vitamins and minerals that work together – such as glutathione –which helps regulate other antioxidants, such as vitamin C and E.  (Source: California Avocado Commission).

 

INGREDIENTS:

2 tablespoons avocado oil

8 chicken thighs or drumsticks

1 or 2 brown onions, sliced

1 jar of mixed olives (Californian – with pits)

1 can diced, roasted tomatoes

1 cup whole, small tomatoes

10 garlic gloves, peeled

2 large, dried Mexicola Avocado leaves

½ cup California wine (red or white)

1 lemon

salt, pepper, and paprika

1 ripe avocado, cubed

 

DIRECTIONS:

 1. In a Dutch oven, heat the avocado oil to about 350. While it’s heating, sprinkle the chicken parts with salt, pepper and paprika.  (I personally like to use my Diva Salts – with 5 kinds of sea salts and paprika already in it.)  Fry the chicken to get the skin crisp – then move to a plate with paper towels to drain.

2. In the oil – cook the sliced onions until browned and wilted. Remove onions and pour off the remaining oil. Deglaze the pan with the wine, scraping off any delicious brown bits of chicken and onions. Squeeze the lemon into the wine and cook for 1 to 2 minutes until the alcohol is diminished.

3. Add to the wine/lemon mixture: drained olives, can of tomatoes, cup of whole tomatoes, garlic cloves and the 2 avocado leaves. Return the onions and toss to mix. Snuggle the chicken pieces down into this mixture and return to a hot simmer (bubbles are coming up).

4. Reduce to a simmer and put on the back burner for anywhere from 2 – 5 hours.

TO SERVE: 

Dish up vegetables and one or two pieces of chicken and top with cubed avocado – as a healthier alternative to sour cream or more oil.

Serve with a glass of the wine you cooked with and a crusty loaf of bread. The cooked garlic cloves are highly prized to spread on the bread.

Makes 4 servings

This post is contributed by a community member. The views expressed in this blog are those of the author and do not necessarily reflect those of Patch Media Corporation. Everyone is welcome to submit a post to Patch. If you'd like to post a blog, go here to get started.

L June 21, 2012 at 05:34 PM
love it!
Brenda Cusick June 22, 2012 at 05:34 PM
Thank you! Don't forget the Farmer's Market is today (Friday) at 3-7 near Staples - you can get ALL the ingredients there! (well...maybe not olives...)

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