Skillet Chicken with Plum Garlic Pan Sauce
Crisp-skinned chicken thighs pair with tender zucchini and carrot in a tangy, reduced plum-garlic sauce, finished with parsley.
Fits AIP, Celiac, Hashimoto's and 15 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 600 g boneless skin-on chicken thighs
- 1 tbsp olive oil
- 1.25 tsp sea salt
- 4 cloves garlic, minced
- 1 shallot, finely chopped
- 1 tsp dried thyme
- 1 tbsp fresh rosemary, finely chopped
- 1 tbsp apple cider vinegar
- ½ cup water
- 2 tart plum, pitted and finely chopped
- 2 zucchini, cut into half-moons
- 2 carrot, peeled and cut into thin coins
- ¼ cup fresh parsley, chopped
Method
- Season chicken, then sear skin-side down until deeply golden.
- Turn chicken; cook to 165°F/74°C, then set aside.15 min timer
- Brown shallot and garlic in rendered fat until fragrant.3 min timer
- Add vinegar, water and plum; reduce until thick and coating.8 min timer
- Set aside tender vegetables for the kids; finish them in the skillet.6 min timerKids’ plate comes out here
- Return chicken to sauce; finish with parsley and serve.
Kids’ plate: Chicken bites with vegetables
On the plate: Plain chicken pieces with soft zucchini and carrot, set aside before the plum sauce.
Make it a game: Arrange chicken and vegetables into a little garden, then choose where each piece goes.
Set it aside at step 5, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): Chicken, zucchini, carrot, garlic, herbs and plum make a skillet dinner without grains, dairy or nightshades.
- Hashimoto's thyroiditis: Chicken and vegetables come together without soy, legumes, grains or dairy.
- Pregnant: The sauce contains no alcohol.
- Toddler (1–3): Small chicken pieces and tender zucchini and carrot are easy to manage.
- Kid (4–12): Familiar chicken pieces come with tender vegetables and a savory pan sauce.
AIP check: watch for nightshade spices (paprika, chili, cayenne), seed spices (cumin, coriander seed), seed oils and hidden sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free to start.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Keto recipes, Low-GI recipes, Paleo recipes, Kid-friendly recipes, One pan recipes, Gluten-free dairy-free recipes.