Lunch: Braised Chicken With Asparagus, Peas, and Melted Leeks

Recipe by Mindy Fox Gently cooked in olive oil, delectably tender leeks melt like butter over fennel-scented chicken thighs and snappy green vegetables in this easy spring braise.

This recipe includes superfoods such as:

Lemon, Asparagus

Health benefits of Braised Chicken With Asparagus, Peas, and Melted Leeks

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet.

Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. This is particularly beneficial for women with PCOS, as they often experience insulin resistance, leading to elevated blood sugar levels and potentially contributing to weight gain and metabolic complications. By improving insulin sensitivity, asparagus can help manage these symptoms more effectively.

Furthermore, asparagus is a great source of dietary fiber, which plays a key role in maintaining a healthy digestive system. Fiber helps regulate blood sugar levels by slowing the absorption of sugar, offering another layer of support for insulin resistance. Additionally, the high fiber content in asparagus can aid in weight management, an important aspect for those with PCOS, as maintaining a healthy weight can help reduce the severity of the condition's symptoms.

Asparagus also contains a unique compound called inulin, a prebiotic that promotes digestive health by supporting the growth of beneficial gut bacteria. A healthy gut microbiome is crucial for overall health and can have a positive impact on the management of PCOS by improving digestion, nutrient absorption, and possibly even hormonal balance.

Incorporating asparagus into the diet can be both easy and delicious. It can be grilled, roasted, steamed, or added to salads, omelets, and stir-fries. Its versatility and nutritional profile make asparagus an invaluable superfood for those looking to manage PCOS symptoms through a healthy and balanced diet. By contributing to better insulin sensitivity, weight management, and digestive health, asparagus offers a natural way to support the body in dealing with the challenges of PCOS.

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.

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