Lunch: Spicy Chicken Thighs with Summer Squash

Recipe by Molly Gilbert A metal cooling rack set in a rimmed baking sheet makes bi-level cooking possible--squash below, chicken above--so the meat's glaze stays nicely charred, while the juices drip into and moisten the squash.

This recipe includes superfoods such as:

Honey, Apple Cider Vinegar

Health benefits of Spicy Chicken Thighs with Summer Squash

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Apple cider vinegar will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

Ingredients

1/4 cup extra-virgin olive oil, divided, plus more for cooling rack
6 medium summer squash (about 1 1/2 lbs. total), sliced into 1/2-in. rounds
3/4 teaspoon kosher salt, divided
1/4 teaspoon pepper
1 1/2 teaspoons each curry powder, garlic powder, and smoked paprika
1/8 teaspoon cayenne
1 1/2 pounds boned, skinned chicken thighs (5 to 8 pieces)
2 tablespoons honey
1 tablespoon each Dijon mustard and apple cider vinegar

Instructions

Preheat broiler with oven rack 3 to 4 in. from heat. Set a metal cooling rack in a 12- by 17-in. rimmed baking sheet and coat lightly with oil.
Remove cooling rack and put squash on baking sheet. Sprinkle with 3 tbsp. oil, 1/4 tsp. salt, and the pepper; toss to coat. Spread squash in a single layer and set cooling rack on top, nudging squash aside as needed so rack lies even.
In a large bowl, combine remaining 1/2 tsp. salt with the curry powder, garlic powder, smoked paprika, and cayenne. Set aside 1 1/2 tsp. spice mix.
Add remaining 1 tbsp. oil and the chicken thighs to large bowl and toss chicken to coat. Place spiced chicken smooth (skinned) side up on cooling rack over zucchini.
Broil chicken and zucchini, turning chicken once, until starting to char at edges, about 16 minutes total.
Meanwhile, make glaze: Whisk together reserved spice mix, honey, mustard, and vinegar in a small bowl.
Remove chicken and zucchini from oven. Generously brush chicken with glaze. Return to oven and broil, smooth side up, until nicely charred and an instant-read thermometer registers 165 ° when inserted in thickest part, about 4 minutes. Remove rack of chicken from baking sheet and set aside.
Return squash to oven and broil until most pieces are charred, 2 to 3 minutes more. Lift squash from juices and serve with chicken.