Lunch: Spice-Rubbed Chicken Thighs

I grew up on chicken thighs," says Top Chef all-star Tre Wilcox. "These days I season them with crushed red pepper and star anise and braise them in a sauce with tomatoes and red wine.

This recipe includes superfoods such as:

Honey

Health benefits of Spice-Rubbed Chicken Thighs

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.

Ingredients

1 1/2 tsp. coriander seeds
1/4 star anise pod
1 1/2 tsp. cracked black peppercorns
1 1/4 tsp. crushed red pepper
1 tbsp. kosher salt
8 meaty chicken thighs
1/4 c. canola oil
1 large Spanish onion
1 large leek
2 plum tomatoes
3 sprig thyme
3 sprig oregano
1 c. dry red wine
1 tbsp. red wine vinegar
1 tbsp. honey
Chopped parsley and chives

Instructions

Preheat the oven to 350 degrees F. In a small skillet, toast the coriander, star anise, cracked peppercorns, and crushed red pepper over moderate heat, shaking the pan, until fragrant, about 2 minutes. Transfer to a spice grinder and let cool; pulse until coarsely ground. Add the salt. Rub the spices all over the chicken.
In a large skillet, heat the oil. Add the chicken and cook over high heat, turning once, until deep golden, 10 minutes. Arrange the chicken in a roasting pan, skin side up. Pour off most of the oil from the skillet and add the onion and leek. Cook over moderate heat, stirring, until softened, 5 minutes. Add the tomatoes, thyme, and oregano and cook until the tomatoes just begin to break down, 3 minutes. Add the red wine and cook until reduced to 1/4 cup, scraping up any bits stuck to the pan, 5 minutes. Stir in 1 cup of water and pour the mixture into the roasting pan.
Cover the pan with foil and braise the chicken in the oven for about 1 hour, until cooked through. Transfer the chicken to a plate. Strain the sauce into a saucepan. Boil until the sauce is reduced to 1 cup, 5 minutes. Stir in the vinegar and honey; keep warm.
Preheat the broiler. Return the chicken to the roasting pan, skin side up, and broil 8 inches from the heat for 2 minutes, until the skin is crisp. Sprinkle with the parsley and chives. Serve the chicken with the sauce. Looking for more chicken recipes? Try our collections of chicken breast recipes, chicken casserole recipes, and recipe for leftover chicken.