Braised Chicken With Asparagus, Peas, and Melted Leeks - PCOS-Friendly Recipe
This Braised Chicken With Asparagus, Peas, and Melted Leeks is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 2 medium leeks, white and light-green parts only, cut crosswise into 1/3-inch rounds
- 1/4 cup olive oil, divided
- 2 teaspoons kosher salt, divided
- 1/4 teaspoon freshly ground black pepper, plus more
- 2 teaspoons whole fennel seeds
- 8 bone-in chicken thighs (about 4 pounds)
- 1/2 cup dry white wine
- 1 1/2 cups low-sodium chicken broth
- 3/4 pound medium asparagus, trimmed, cut crosswise in half and on the bias
- 2 cups shelled fresh peas (from about 2 pounds pods) or frozen peas, thawed
- 1 tablespoon plus 1/2 teaspoon finely grated lemon zest, divided
- 2 teaspoons fresh lemon juice
- 3 tablespoons chopped dill
Instructions
- If you see or feel dirt in the leeks, rinse well, separating layers, then pat dry; otherwise, leave rounds intact.
- Heat 2 Tbsp. oil in a large skillet over medium-high until hot but not smoking. Add leeks in a single layer; season with 1/4 tsp. salt and a pinch of pepper. Reduce heat to low and cook, turning once, until leeks are lightly golden, 16 –18 minutes. Transfer leeks to a plate; reserve skillet.
- Lightly crush fennel seeds with the bottom of a heavy skillet or pot. Pat chicken thighs dry with paper towels and season with fennel, 1 1/2 tsp. salt, and 1/4 tsp. pepper. Heat remaining 2 Tbsp. oil in a 5 –7-qt. Dutch oven or large wide saucepan over medium-high. Cook thighs, skin side down, until well-browned, 12 –14 minutes. Transfer skin side up to a plate. Pour off and discard fat.
- Add wine to pot, bring to a simmer, and cook, scraping up bits from bottom of pot, 1 minute. Add broth and return chicken skin side up to pot. Lower heat to medium-low, cover pot, and cook until chicken is cooked through, 15 –18 minutes.
- Meanwhile, combine asparagus, peas, and 2 Tbsp. water in reserved skillet, cover, and cook over medium heat until asparagus is crisp-tender, about 5 minutes. Remove from heat. Add 1/2 tsp. lemon zest, remaining 1/4 tsp. salt, and a pinch of pepper; stir gently to just combine.
- Divide chicken, asparagus mixture, and reserved leeks among large shallow bowls. Bring broth to a simmer, add lemon juice, then ladle into bowls. Top with dill and remaining 1 Tbsp. lemon zest.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon, Asparagus.
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Frequently Asked Questions
Yes, this Braised Chicken With Asparagus, Peas, and Melted Leeks recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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