Healthy Bites with Chef Brian Houston of The Publican
Check out this healthy recipe from Chef Brian Houston! Can you make it at home for less than $20?
Chicken Thighs with Black Beans, Sweet Potatoes, Yogurt, and Pumpkin Seeds with Apple Brussels Sprout Salad
Brussels Sprouts Salad:
1lb finely shaved Brussels sprouts
Juice of one lemon
1/4 cup extra virgin olive oil
1 onion, sliced
1 TBSP cider vinegar
1 apple, sliced
2 TBSP roasted pumpkin seeds
2 bone-in chicken thighs
Juice of 1/2 lemon
1 onion, diced
1 clove of garlic
1 cup black beans, soaked for an hour or overnight
1 sweet potato
1 TBSP red wine vinegar
1 cup of Greek style yogurt
1/4 cup pumpkin seeds
Brussels Sprouts Salad: Heat oven to 400 degrees. Place onions in sauté pan and roast in oven for 10 minutes or until tender. Deglaze pan with cider vinegar and season with salt and pepper. Set onion aside to cool. Toss shaved Brussels sprouts with lemon juice, olive oil, salt, and pepper. Fold in marinated onion and plate salad with apples and seeds. *May add torn mint and Parmesan cheese as desired.
Season chicken with salt and pepper, allow time to marinate. In a shallow pan, sauté onions and garlic with olive oil until tender. Be careful not to brown. Add black beans, unsalted water, and cook until tender. Add salt and pepper to taste. Set aside and keep warm.
Rub sweet potato with olive oil, salt, and pepper. Roast potato at 375 degrees for 45 minutes or until tender. Let potato cool and slice into 1/2 inch rings. Add olive oil to a sauté pan over medium heat and brown sliced potatoes on both sides. Season with salt and pepper. Finish potatoes with a drizzle of red wine vinegar and keep in pan.
Turn oven up to 450 degrees. Heat a sauté pan over medium-high heat, adding a good amount of olive oil. Add chicken thighs, skin side down and cook for one minute. Place pan of chicken in the oven and cook for 10-15 minutes or until completely cooked. Flip the chicken, add garlic clove, and baste chicken in fat. Finish with a squeeze of lemon.
When you pull chicken out of oven, place sweet potato back in oven to reheat.
Place sweet potatoes on plate. Lay chicken on top of potatoes. Spoon beans over chicken and top with yogurt and pumpkin seeds.
The Publican is located at 837 W Fulton Market Chicago, IL 60607 and can be reached at (312) 733-9555.
Healthy Bites is sponsored by Treasure Island Foods.