Stove-top Chicken & Chard with Brown Rice
Prep Time: 15 min
Cook Time: 1 hr
A one-pot complete “eat your greens” meal.
Contributed By: Developed for CFC by Nancy Guppy, RD, MHSc
1 tbsp (15 mL) olive oil
8 bone-in, skinless chicken thighs
3 cloves garlic, sliced
1 cup (250 mL) onion(s), diced
2 carrot(s), medium, sliced
8 cups (2 L) swiss chard, stems and leaves, sliced
3 cups (750 mL) low-sodium chicken broth
1 tbsp (15 mL) lemon zest
1 tbsp (15 mL) rosemary, fresh, minced
1 cup (250 mL) short grain brown rice, dry
1/4 tsp (1.25 mL) salt
1/2 tsp (2.5 mL) black pepper, freshly ground
2 sprigs rosemary, fresh, optional garnish
lemon, cut into wedges (for garnish)
1 Heat oil over medium-high heat in a heavy pot or Dutch oven. Add chicken, and cook until nicely browned - about 6 minutes per side. Remove from pan and set aside.
2 Reduce heat to medium and add sliced garlic, diced onion and sliced carrots. Sauté, stirring occasionally until the onions are softened - about 4 minutes.
3 Cut the Swiss chard leaves and stems across the grain. You needn't remove the central vein as they cook tender in this dish.
4 Stir in the Swiss chard, chicken broth, lemon peel, minced rosemary, brown rice, salt and pepper and bring to a boil. Cover and reduce heat to simmer.
5 Arrange chicken on top of rice. Cover and cook until the rice is tender and most of the broth is absorbed, about 45 minutes.
6 Remove chicken and serve on top of the swiss chard and rice. Garnish with fresh rosemary and lemon wedges (optional garnishes).