Braised Swiss Chard with Cauliflower & Pecan Crusted Chicken

HomeClinics & ProgramsELLICSR KitchenBraised Swiss Chard with Cauliflower & Pecan Crusted Chicken

Skill Level	Intermediate

Preparation Time	15 minutes	Total Time	35 minutes
Servings	6	Cost Per Serving	$3.04

12	Chicken Thighs, skinless and boneless
1 cup	Cauliflower, broken up into small pieces
1 tbsp	Za'atar Spice Mixture (or any dried herbs)
1/4 cup	Toasted Pecans
2 tbsp	Chickpea Flour (any flour will work)
2 tbsp	Dijon or Honey Mustard
1/2	Lemon (2 tbsp juice + 1 tbsp zest)
3 cups	Swiss Chard, roughly chopped
1 1/2 cups	Purple Cabbage, shredded
3 cloves	Garlic, crushed
2 tbsp	Lemon Juice
2 tbsp	Extra Virgin Olive Oil
To taste	Sea Salt and Freshly Ground Black Pepper

Preheat the oven to 400 degrees F.
Pulse cauliflower and pecans in a food processor until the mixture resembles small breadcrumbs. And spices, lemon zest and chickpea flower and pulse a couple more times to combine.
Lightly spread some of the mustard over your chicken thighs, and season with a pinch of salt and pepper.
Coat your chicken thighs with the cauliflower breading and place on a baking sheet lined with parchment paper. Drizzle with a little olive oil and bake for about 15 to 20 minutes or until golden brown and cooked throughout.
Add olive oil to a large saute pan over medium heat. Add garlic and cook until lightly browned. Add Swiss chard and toss a few times. Cover with a lid and cook for 2 minutes. Add cabbage and lemon juice and season with salt and pepper. Combine well and cook for another 2 minutes. Remove from heat and plate with the chicken.

PDF link to nutrition facts table for Braised Swiss Chard with Cauliflower & Pecan Crusted Chicken.

Cauliflower is an excellent source of folate, a B vitamin. Diets rich in folate are associated with a lower risk of cancer and heart disease. Folate is needed to create and repair DNA.
Cauliflower is rich in glucosinolates, plant nutrients that the body converts into compounds called isothiocyanates and indoles. In cell and animal studies, these compounds caused cancer cells to die and prevented tumour cells from spreading to other parts of the body (metastasizing).
Research in humans suggests that people who regularly eat cauliflower and other cruciferous vegetables, such as broccoli and cabbage, may have a lower risk of developing cancer. Having 5 servings per week of cruciferous vegetables has been linked to a lower risk of developing lung cancer. One serving of cruciferous vegetables is one cup raw or 1/2 cup cooked.