When most people think of quick and healthy chicken dishes, they think of boneless, skinless breasts.
While that's a good choice, you shouldn't overlook boneless, skinless thighs, which are flavorful, economical and cook quickly.
True, the thighs are fattier than the breasts -- about 7 grams per 3-ounce cooked portion. But that fat brings extra flavor and moisture breasts can lack, considerably more iron and twice the zinc.
That extra fat also means a dish is harder to mess up, even with fast, high-heat cooking. Unlike with chicken breasts, it's difficult to end up with a flavorless, overcooked, dry chicken thigh.
This recipe for Mediterranean- style chicken thighs combines flash browning over high heat with a quick, low-heat braise.
The prep is minimal. Besides the chicken thighs, the recipe calls for a can of diced tomatoes, chopped garlic and capers. Orange juice adds extra liquid to the sauce and has a natural affinity to the tart tomato.
After browning the thighs, dump all the other ingredients into the skillet and cover it. As the dish simmers, all the flavors meld and the sauce almost makes itself.