Healthy Chicken Thighs with Buckwheat and Vegetables
Hello, food lovers! Today, I’m excited to share a wholesome and delicious recipe— Chicken Thighs with Buckwheat and Vegetables. That was my favorite meal when I was a child, and nothing has changed since then.
As a professional chef and nutritionist, I recommend this meal, as It’s nutritious, delicious and satisfying. It’s perfect for a hearty dinner that provides balanced nutrition from lean protein, whole grains, and fresh vegetables.
Let’s dive into the health benefits of each key ingredient and learn a simple, yet nutritious meal to make weekly.
Ingredients and their health benefits
Savour the rich flavours of chicken thighs perfectly paired with nutty buckwheat and a medley of sautéed vegetables. Chicken Thighs with Buckwheat and Vegetables strikes an excellent balance between satisfying taste and wholesome nutrition, making it a fantastic dinner option. Before starting get all your ingredients ready and let’s smash this recipe!
Chicken Thighs
Chicken thighs are a great source of high-quality protein and essential vitamins and minerals. They provide iron and zinc, which are important for immune function, and B vitamins, which support energy metabolism. While slightly higher in fat than chicken breast, chicken thighs offer a richer flavour and remain tender and juicy when cooked.
Buckwheat
Buckwheat is a gluten-free whole grain that is rich in fibre, protein, and essential nutrients such as magnesium, copper, and manganese. It supports heart health, improves digestion, and helps maintain stable blood sugar levels. Buckwheat is also packed with antioxidants like rutin, which can reduce inflammation and promote overall health.
Assorted Vegetables
Assorted vegetables like carrots, bell peppers, and zucchini are low in calories but high in vitamins, minerals, and fibre. They provide essential nutrients like vitamin A, vitamin C, potassium, and folate, which support immune function, skin health, and overall well-being. The fibre in vegetables aids digestion and helps keep you feeling full.
Step-by-Step: Chicken Thighs with Buckwheat and Vegetables
Now we are ready to create this simple and healthy meal. Let’s start by prepping all the ingredients.
Step #1 – Cook the Buckwheat
Rinse and Cook: Rinse 100g of buckwheat under cold water. Bring a pot of water to a boil, add the buckwheat, reduce to a simmer, and cook uncovered for 10-12 minutes until tender. Drain any excess water and set aside.
Step #2 – Prepare the Chicken
Season: Season chicken thighs with salt and pepper. Heat 15ml of olive oil in a skillet over medium-high heat.
Step #3 – cook the chicken
Cook: Add the chicken thighs and cook for about 5-7 minutes on each side or until golden brown and cooked through.
Step #4 – Roast the Vegetables
Toss and Roast: While the chicken cooks, toss chopped vegetables with olive oil, salt, and pepper. Spread them on a baking sheet and roast them in a preheated oven at 200°C (400°F) for about 20-25 minutes, until tender and slightly caramelized.
Customization Ideas
Chicken Thighs with Buckwheat and Vegetables is easily customizable; you can make it a little different every time without sacrificing the taste and nutrients.
- Grain Options: Substitute buckwheat with quinoa, brown rice, or farro for variety.
- Vegetable Choices: Use any seasonal vegetables you prefer, such as Brussels sprouts, sweet potatoes, or asparagus.
- Herb Variations: Experiment with different herbs like basil, rosemary, or cilantro for added flavor.
FAQ’s
Can I use a different grain instead of buckwheat?
Yes, you can substitute buckwheat with other grains like quinoa, brown rice, couscous, or farro. Adjust the cooking time according to the grain you choose.
What vegetables work best in this recipe?
This recipe is versatile, so you can use any vegetables you enjoy. Carrots, bell peppers, onions, zucchini, Brussels sprouts, and sweet potatoes all work well.
Can I make this dish ahead of time?
Yes, you can prepare the buckwheat and roast the vegetables beforehand. Store them in the refrigerator and reheat when ready to serve. The chicken can also be cooked in advance and reheated just before serving.
Chicken Thighs With Buckwheat And Vegetables
Course: LunchCuisine: MediterraneanDifficulty: Easy2
servings10
minutes25
minutes410
kcalIngredients
300 grams chicken thighs, boneless and skinless
100 grams buckwheat
200 grams of assorted vegetables (carrots, bell peppers, zucchini), sliced
Salt and pepper, to taste
10ml olive oil
Fresh herbs (such as thyme or parsley), chopped, for garnish
Directions
- Cook the buckwheat: Rinse the buckwheat under cold water. Bring a pot of water to a boil, add the buckwheat, reduce to a simmer, and cook uncovered for 10-12 minutes until tender. Drain any excess water and set aside.
- Prepare the chicken: Season the chicken thighs with salt and pepper—heat olive oil in a skillet over medium-high heat. Add the chicken thighs and cook for about 5-7 minutes on each side or until golden brown and cooked through.
- Roast the vegetables: While the chicken cooks, toss the chopped vegetables with a little olive oil, salt, and pepper. Spread them on a baking sheet and roast them in a preheated oven at 200°C (400°F) for about 20-25 minutes, until tender and slightly caramelized.
- Combine and serve: Slice the cooked chicken thighs and mix them with the cooked buckwheat and roasted vegetables. Sprinkle chopped nuts and fresh herbs over the top for added flavour and protein.
Wrap-Up
The Chicken Thighs with Buckwheat and Vegetables is a perfect blend of flavours and nutrients, making it an ideal meal for any time of the year. Whether you’re looking for a nutritious dinner or a dish to impress guests, this recipe is sure to satisfy. Experiment with different ingredients to make it your own, and enjoy the wholesome goodness of this balanced meal.
If you loved this recipe, check out more of my healthy and delicious recipes on the blog. Happy cooking and eating!
Remember, one bite at a time, and I see you soon!
