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Protected: Baked Chicken Thighs with Prune Puree

Written by
Irma Jennings, INHC
Uploaded
October 28

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Baked Chicken Thighs with Prune Puree

In follow up to my Prune Purée recipe, here is an idea of how to use the purée to make a moist and tasty chicken dish. I used bone in skin on chicken thighs, but you can make this with boneless skinless chicken thighs as well. It will cook faster, so reduce the cooking time.
** Recipe for Prune Puree is in the Notes Section.
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Dinner, Lunch, Main Course
Cuisine American
Servings 2
Calories 477 kcal

Equipment

  • 1 baking pan
  • 1 parchment paper sheet
  • 1 baking rack

Ingredients
  

  • 12 oz chicken thighs bone in/skin on
  • 1 tbsp olive oil
  • 2 tsp spices salt, pepper, garlic powder, onion powder, Berbere
  • 2 tbsp prune prune puree

Instructions
 

  •  Preheat oven to 425°F. Line a pan with parchment paper and place a baking  rack on top.
  • Dab chicken skin dry with a paper towel to remove any moisture.
  • Drizzle chicken with olive oil and coat with seasoning.
  • Place on the rack and bake for 20 minutes. Now coat the chicken thighs with prune purée.
  • Return to the oven and continue cooking for another 15-20 minutes until the chicken reaches 165°F.

Notes

What makes the dark meat of chicken different than the white meat? The difference is due to the amount of myoglobin present in different parts of the chicken. Myoglobin is an oxygen-carrying protein that gives dark meat its trademark reddish color. The more myoglobin present, the darker the meat and the richer the nutrients.
What are the benefits of dark meat? Chicken legs and thighs are an excellent source of many essential nutrients. Iron and zinc, which are important for a healthy immune system, are present in much higher quantities in dark meat than in white meat. Dark meat also has higher quantities of B vitamins, like thiamine, niacin, and B12, all of which help regulate the body’s metabolism. *    *www.chicken.ca
Let’s not forget about the prunes. The antioxidants and anti-inflammatory properties of prunes may help prevent bone loss and aid in maintaining healthy bone density and formation, according to clinical studies.

Prune Purée Recipe

Prune purée is a multi-talented baking substitute. Use it to replace sugar, eggs, or fat. Use it in baking sweets and well as savory with chicken or turkey.
The antioxidants and anti-inflammatory properties of prunes may help prevent bone loss and aid in maintaining healthy bone density and formation, according to clinical studies.
 “Animal and cell studies suggest that dried plums and/or their extracts enhance bone formation and inhibit bone resorption through their actions on cell signaling pathways that influence osteoblast and osteoclast differentiation.” 
https://pubmed.ncbi.nlm.nih.gov/28422064/
 
PREP TIME 5 mins  COOK TIME 0 mins  TOTAL TIME 5 mins
COURSE Appetizer, Dessert, Lunch, Snack
CUISINE American, French
SERVINGS 8
EQUIPMENT
1 blender
INGREDIENTS
8 oz prunes organic
1/2 cup hot water
INSTRUCTIONS
Combine the prunes and water in a blender. Pulse to combine, then blend until smooth, pourable consistency forms, scraping the sides if necessary. 
Pulse to combine, then blend until smooth, scraping the sides if necessary. 
Store the purée in an airtight container in the fridge for up to 4 weeks.
NOTES
Swap for sugar: Use prune purée to replace anywhere from one-third to half of the sugar in a recipe.
Swap out eggs: To replace 1 large egg, use ¼ cup prune purée. 
Lose the fat: To cut down on fat, replace up to half of the butter or oil with an equal amount of prune purée.
Savory: Try it on a chicken or turkey sandwiches in place of mustard or mayo.
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.
NUTRITION
Calories: 68kcal Carbohydrates: 18gProtein: 1gFat: 0.1g Saturated Fat: 0.03g Polyunsaturated Fat: 0.02g Monounsaturated Fat: 0.01g Sodium: 1mg Potassium: 208mg Fiber: 2gSugar: 11gVitamin A: 221IU Vitamin C: 0.2mg Vitamin K: 17µg Calcium: 12mg Iron: 0.3mg Magnesium: 12mg Phosphorus: 20mg  Selenium: 0.1µg Zinc: 0.1mg
 
 

Nutrition

Calories: 477kcalCarbohydrates: 11gProtein: 28gFat: 36gSaturated Fat: 9gPolyunsaturated Fat: 7gMonounsaturated Fat: 17gTrans Fat: 0.1gCholesterol: 167mgSodium: 132mgPotassium: 470mgFiber: 1gSugar: 6gVitamin A: 253IUVitamin C: 1mgVitamin D: 0.2µgVitamin K: 17µgCalcium: 34mgIron: 2mgMagnesium: 41mgPhosphorus: 281mgSelenium: 32µgZinc: 2mg
Keyword Chicken, olivie oil, Prunes, Spices
Tried this recipe?Let us know how it was!

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Salmon with Capers and Lemon

Salmon is a great source of many key nutrients, including selenium, phosphorus, and B vitamins. Salmon is particularly high in selenium, an important nutrient that is involved in DNA synthesis, thyroid hormone metabolism, and reproductive health.
It’s also a great source of omega-3 fatty acids, a type of heart-healthy fat that can decrease inflammation and support brain health.
Salmon is rich in vitamin B12, which is necessary for producing red blood cells and regulating the health of the central nervous system.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Dinner, Lunch
Cuisine American, Mediterranean
Servings 1
Calories 301 kcal

Equipment

  • 1 Skillet

Ingredients
  

  • 4 oz Salmon Fillet
  • 1 tbsp olive oil extra virgin
  • 1/2 lemon juiced
  • 2 tsp capers

Instructions
 

  • Add the olive oil, lemon juice and capers to a skillet
  •  Sauté  for 2-3 minutes
  • Add the salmon to the pan, skin side down
  • Cook for 3-4 minutes
  • Turn salmon over and cook for another 1-2 minutes
  • Turn over and cook until the skin is crisp and the salmon is done to your liking

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 301kcalCarbohydrates: 5gProtein: 23gFat: 21gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 13gCholesterol: 62mgSodium: 162mgPotassium: 632mgFiber: 2gSugar: 1gVitamin A: 63IUVitamin C: 29mgVitamin K: 9µgCalcium: 29mgIron: 1mgMagnesium: 39mgPhosphorus: 236mgSelenium: 42µgZinc: 1mg
Keyword Capers, Lemon, Salmon
Tried this recipe?Let us know how it was!

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Berbere Chicken Thighs

Looking for a quick and delicious chicken dish for dinner tonight? Here is one using a really delicious spice central to Ethiopian cuisine, Berbere.  Every Ethiopian cook has their own version of this blend. 
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See all recipes here.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner, Lunch
Cuisine American, Ethiopian
Servings 2
Calories 320 kcal

Equipment

  • 1 Air Fryer
  • 1 Oven

Ingredients
  

  • 3 Bone in chicken thighs skin on
  • 1 tsp Berbere Spice
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp sea salt

Instructions
 

  • Coat both sides of the chicken thighs with the spices
  • Air Fry for 7-10 minutes per side at 400 degrees F
  • or Bake in oven at 400 degrees F for 30 minutes

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 320kcalCarbohydrates: 1gProtein: 23gFat: 24gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gTrans Fat: 1gCholesterol: 142mgSodium: 188mgPotassium: 296mgFiber: 1gVitamin A: 119IUVitamin C: 1mgVitamin D: 1µgVitamin K: 3µgCalcium: 12mgIron: 2mgMagnesium: 27mgPhosphorus: 228mgSelenium: 27µgZinc: 2mg
Keyword Chicken, Spices
Tried this recipe?Let us know how it was!

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Powerful Pork Chops with Prunes

Prunes can help you prevent or delay bone loss.  You see, as we get older, lower estrogen levels can lead to inflammation and oxidative stress.  Those can increase bone loss and fractures.  
Prunes are rich in minerals, vitamin K, phenolic compounds, and dietary fiber.  All of those can combat oxidative stress and inflammation.
5 from 2 votes
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See all recipes here.
Prep Time 2 hours 30 minutes
Cook Time 15 minutes
Total Time 45 minutes
Course Dinner, Main Course
Cuisine American
Servings 4
Calories 326 kcal

Equipment

  • 1 Skillet
  • 1 Meat Themometer
  • 1 Covered Dish

Ingredients
  

  • 4 pork chops Bone-in pastured pork chops about 6 oz each

Marinade

  • 1 cup water
  • 8 prunes roughly chopped
  • 1/4 cup molasses
  • 2 Tbsp apple cider vinegar
  • 1 Tbsp Dijon mustard
  • 3 cloves garlic minced
  • 1 tsp sea salt
  • 1/2 tsp black pepper ground
  • 1 tsp thyme dried
  • 1/2 tsp ginger ground
  • 1/2 tsp turmeric

Instructions
 

Marinade

  • Using a high speed blender, blend together the water, molasses, prunes, vinegar, mustard, garlic, and spices.

Pork Chops

  • Marinate the pork chops in a covered dish in the refrigerator for at least 2 hours or overnight.
  • Preheat the oven to 400 degrees F.
  • Remove the pork from the marinade.
  • Heat a skillet until hot.
  • Place the pork chops in the skillet and sear on one side for 3-4 minutes.
  • Place the skillet in the oven and bake.
  • Chops will be done when a meat thermometer registers 140-145 degrees F.
  • Start checking the meat at the 6 minute mark - recheck every minute ( best to use the thermometer on the side of the chop).
  • Extra marinade: bring to a low boil, reduce and use as a dressing on the pork.

Notes

Cook Once - Eat Twice
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 326kcalCarbohydrates: 30gProtein: 30gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 90mgSodium: 700mgPotassium: 988mgFiber: 2gSugar: 23gVitamin A: 190IUVitamin C: 2mgVitamin D: 1µgVitamin K: 12µgCalcium: 74mgIron: 2mgMagnesium: 99mgPhosphorus: 333mgSelenium: 50µgZinc: 2mg
Keyword Gluten Free, Osteopenia, Osteoporosis, Pork Chops, Prunes
Tried this recipe?Let us know how it was!

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