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Chicken with Kale and Preserved Lemon

One-pan roasted chicken thighs with kale, Castelvetrano olives, and preserved lemon. Kale is packed with folate and phytonutrients.

From The Young Forever Cookbook

Ingredients

  • 1 cup brown basmati rice
  • 2 cups water
  • 8 bone-in skin-on chicken thighs
  • 1.5 tsp kosher salt
  • 0.5 tsp ground black pepper
  • 1 tbsp extra-virgin olive oil
  • 1 red onion, diced
  • 3 garlic cloves, thinly sliced
  • 1 heaping tbsp finely chopped preserved lemon
  • 1 bunch Tuscan kale, deveined and sliced
  • 0.67 cup green Castelvetrano olives, pitted and chopped
  • 1 fresh rosemary sprig
  • 1 cup chicken stock
  • 0.25 cup lemon juice

Instructions

  1. Combine the rice and water in a pot and add a pinch of salt. Bring to a boil, then reduce to a simmer and cook, covered, for 25 to 30 minutes, until the water is absorbed and the rice is soft.
  2. Meanwhile, cook the chicken: Season the chicken liberally with 1 teaspoon of the salt and the black pepper. In a large heavy skillet (preferably cast iron) fitted with a lid, heat the olive oil over medium heat. Working in batches, add the chicken thighs skin-side down and cook for 5 to 7 minutes, until deep golden brown. Flip and continue cooking for another 3 to 4 minutes. Transfer the chicken to a plate and set aside.
  3. Wipe out the excess oil in the pan, leaving about 2 tablespoons. Reduce the heat to low, add the onion, and cook, scraping up all the brown bits from the pan with a wooden spoon, until the onion is softened and translucent, about 3 minutes. Add the garlic and preserved lemon and cook until fragrant, about 1 minute. Season with the remaining ½ teaspoon salt.
  4. Preheat the broiler to high.
  5. Add the kale to the pan and cook until wilted slightly, about 2 minutes. Return the chicken to the pan and scatter the olives and rosemary sprig over. Pour the chicken stock and lemon juice into the pan and bring to a boil. Cover and cook for about 10 minutes.
  6. Remove the lid, transfer the pan to the oven, and broil for 1 to 2 minutes, until the chicken skin is crispy.
  7. To serve, add a scoop of brown rice to each plate. Top with kale, chicken, and olives. Use a spoon to drizzle any pan juices over the meat.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Arachidonic Acid
    From: Chicken
  • Phosphate Additives
    From: Chicken
  • Quercetin
    From: Kale
  • Lutein
    From: Kale
  • Zeaxanthin
    From: Kale
  • Fisetin
    From: Kale
  • Vitamin K1
    From: Kale
  • Vitamin C
    From: Kale
  • Selenium
    From: Kale
  • Folate
    From: Kale
  • Isothiocyanates
    From: Kale
  • Indole-3-Carbinol
    From: Kale
  • Polyphenols
    From: Olives
  • Oleuropein
    From: Olives

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • High cholesterol
    Reduces risk of · via Kale
  • Kidney Cancer
    Reduces risk of · via Kale
  • High blood pressure
    Improves · via Quercetin
  • Heart disease
    Reduces risk of · via Quercetin
  • Aging
    Protects against · via Quercetin
  • Cognitive decline
    Protects against · via Quercetin
  • Cellular senescence
    Protects against · via Quercetin
  • Cardiovascular Disease
    Reduces risk of · via Quercetin
  • Age-Related Macular Degeneration
    Protects against · via Lutein
  • Cataracts
    Reduces risk of · via Lutein
  • Premature Death
    Reduces risk of · via Vitamin K1
  • Hip Fracture
    Protects against · via Vitamin C
  • Upper Respiratory Tract Infection
    Improves · via Vitamin C
  • Wrinkles
    Improves · via Vitamin C
  • Varicose Veins
    Protects against · via Vitamin C
  • Common cold
    Protects against · via Vitamin C
  • Skin Aging
    Protects against · via Vitamin C
  • Cancer
    Protects against · via Vitamin C
  • Adrenal Burnout
    Addresses · via Vitamin C
  • Alzheimer's disease
    Protects against · via Selenium
  • Androgenetic Alopecia
    Addresses · via Selenium
  • Age-Related Hearing Loss
    Protects against · via Folate
  • Depression
    Reduces risk of · via Folate
  • Neurodegenerative Disease
    Protects against · via Folate
  • Breast cancer
    Protects against · via Isothiocyanates
  • Parkinson's disease
    Protects against · via Oleuropein
  • Dementia
    Protects against · via Oleuropein
  • Type 2 diabetes
    Reduces risk of · via Brown Rice

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