Cast Iron Seared Chicken with Fresh Garden tomatoes and sautéed spinach

One of my favorite things about summer is all of the fresh garden veggies that you can incorporate in meals. This chicken dish is so light and refreshing and piled high with fresh tomatoes and herbs. Best of all, you will only use one pan to cook the main course as well as a side dish. Less mess! The best type of pan to cook this in is cast iron. Not only does it give the chicken an amazing golden color, but it actually is a great way to get some extra iron in your diet!

 

 

Nutrition Highlights of this recipe:

Fertility Boosting Benefits: Chicken contains high amounts of selenium, which is especially essential for male fertility. Garlic is highly anti-inflammatory and tomatoes contain high amounts of lycopene, another important nutrient for male fertility. Spinach is an amazing source of folate (extremely important for fetal spine development), and bell peppers are high in vitamin A and C.

 

Endometriosis Diet: With endometriosis, it’s suggested to limit you meat consumption. Eat smaller portions of chicken and load up on the green leafy spinach and other vegetable sides. Studies have also shown that lycopene, found in tomatos, help prevent scaring that comes from endometriosis. To read the full study click here

Ingredient List

  • 1 LB Chicken
  • 2 TBS Olive Oil
  • 1 Package fresh spinach
  • 1 bell pepper (Orange, red or yellow, pick your favorite!)
  • 1 Red onion
  • Salt
  • Pepper
  • Oregano
  • Fresh Parsley
  • 1 cup Pinot Grigio
  • ½ cup chicken broth
  • 2 tbsp minced garlic
  • 1 Cup diced tomatoes
  • Juice of 1 lemon
  • ½ cup slivered almonds

Directions:

  1. Start by generously seasoning the chicken with minced garlic, salt pepper and oregano
  2. Heat skillet with 2 tablespoons of olive oil
  3. Place the chicken in the pan and brown for 2-3 minutes per side
  4. Add ½ cup of pinot grigio and let cook down for 2-3 minutes
  5. Once the wine has cooked down, add in ½ cup of chicken broth and lemon juice
  6. Cover and place on medium heat for 15 minutes. (If you don’t have a lid for your cast iron skillet, its ok to use aluminum foil).
  7. While the chicken is cooking, dice tomatoes and cut red onion in 4’s. Save 1/4 for the tomato and ¾ for the spinach. Combine diced tomatoes and diced red onion in a bowl
  8. With the remaining ¾ onion, dice and set to the side. Dice bell pepper and set to the side.
  9. Once the chicken has cooked for 15 minutes, uncover and top each piece with the tomato/red onion mixture and then recover and cook for 3 minutes
  10. Finally, add fresh chopped parsley.

 

The Chicken is now done and can be taken out of the pan

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  1. In the same pan, heat 2 tbsp of olive oil (leave in any liquid, garlic and spices that was left over from the chicken)
  2. Add in diced ¾ red onion, almonds and diced bell pepper
  3. Once the vegetables have browned, add in ½ cup of pinot grigio and allow to cook down. Usually around 3-4 minutes
  4. Once the wine is cooked down, Add in the spinach and fold in onions, peppers and almonds. Spinach wilts very quickly, (usually 1-2 minutes) then immediately remove from the heat

 

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Serve spinach as a side dish

 

With this recipe, we also make sautéed green beans. Click here for the recipe.

 

Note* On the landing page, you probably read that with endometriosis you want to avoid alcohol. However, I still use it to cook with. Alcohol evaporates at 172 degrees, so any pan would certainly be hot enough to evaporate the alcohol as long as it is cooked for a few minutes. The flavor that comes with it is something that you just can’t get from herbs and spices alone. If you follow a gluten free diet like me, make sure the liquors you cook with do not contain gluten.