Chicken Cilantro

Chicken Cilantro takes the cake as far as cilantro-centric cookery goes. An entire bunch goes into the pot and bathes pre-browned chicken pieces until the meat is tender enough to pull from the bone with a fork.

This is an old Mexican family recipe given to me decades ago by a former client from my personal chef days. Roberto was born and raised in Mexico City, and this was a favorite meal, passed down from his mother. Her name was Maria. I am forever grateful to Maria for the good fortune of adding her recipe to my repertoire.

There are so many reasons why cilantro is good for those of us with thyroid disease. I have been rekindling a long romance with it, mainly after learning about its detoxifying properties.

Did you know it can help flush the body of toxic metals like mercury and lead? Before we get cooking I'll discuss this and some of the other thyroid-healthy highlights of this delicious, family-friendly recipe, in this episode of Thyroid-healthy Bites...

Further Reading: "How Cilantro Can Help You Detox." 

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Chef's Tips:

• Due to less-than-ideal farming practices and feed, it is especially important to source chicken carefully. Organic, pastured birds are the best choice. Yes, high-quality chicken costs more, but if you purchase whole birds and butcher them yourself, and then save the carcass for chicken bone broth, you’ll get the most bang for your cluck (tee hee).
• Due to concerns about arsenic in rice, I highly recommend using organic white basmati from California, and rinsing the rice thoroughly before cooking. You can learn more in my article, "Is Rice a Thyroid-healthy Food?"
• If you are on the Paleo diet or do not eat grains, you can serve the chicken over cauliflower rice, in place of the rice recipe below.
• If you use cauliflower rice and also omit the pepper, this recipe is AIP-compliant.
• The chicken portion of this recipe freezes well (not so much the rice). 

Further Reading: Is Rice a Thyroid-healthy Food?

If you're anything like me, when I started down the path of thyroid-healthy eating I had questions-- lots of them. I wasted a lot of time trying to piece together bits and pieces of information from blog posts, infographics, books, and podcasts. What I didn't have was a step-by-step system, to help me discover the ideal foods for ME. A roadmap, if you will, for how to put those bits and pieces together, in a way that got me where I wanted to go. That's why I created the Thyroid-healthy Meal Plan Kickstart. It includes recipes, meal plans, and a 4-week roadmap to get you started and on your way with thyroid-healthy eating! Learn more HERE.

Thyroid-healthy Recipe Highlights:

• Chicken is a very good source of selenium, which helps to regulate the production of thyroid hormone, convert T4 to T3, and protect the thyroid from stress.
• A 3-ounce serving of chicken provides 84% RDI of the essential amino acid Tyrosine, which the thyroid gland combines with iodine to produce thyroid hormone.
• The bone-in chicken pieces simmered in this recipe create a rich, concentrated bone broth, which is often recommended as part of a thyroid-friendly diet.
• Studies have shown that cilantro can help accelerate the body’s excretion of mercury and lead. Heavy metal toxicity from mercury has been linked to an increase in thyroid antibodies.
• Garlic has many powerful healing properties, which can aid or alleviate some of the symptoms of thyroid conditions such as inflammation, cardiovascular issues, decreased immunity, and increased infection. It can also support the liver in its detoxification efforts.

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Chicken Cilantro

Yield: 4

Author: Ginny Mahar

Prep time: 15 MinCook time: 1 HourTotal time: 1 H & 15 M

Gluten-free, Dairy-free, Paleo-friendly, AIP-friendly (see notes).

Ingredients

For the Chicken:

• 2 bone-in chicken breasts, skin removed (cut in two if they're large)
• 2 bone-in chicken thighs, skin removed
• 2 chicken drumsticks
• 2 tablespoons olive oil or avocado oil
• 1 1/2 bunches cilantro, divided
• 1 medium white onion, roughly chopped
• 6 cloves garlic
• 14 fl oz chicken broth, preferably homemade
• salt and pepper, to taste (omit pepper for AIP)

Maria's Rice:

• 2 cups long-grain white rice (sub. cauli rice for Paleo/AIP, see notes)
• 1/2 cup minced onion, preferably white
• 1 tablespoon ghee
• 3 sprigs cilantro
• 1 lime, juice only
• 3 cups water or chicken broth
• salt and pepper, to taste

Instructions

To make the chicken:

1. Remove skin from chicken breasts and thighs. The drumsticks will hold together better if you leave the skin on. Rinse chicken under cool running water, and pat dry. Sprinkle chicken generously with salt and pepper on both sides.
2. Heat oil in a large dutch oven with a tight-fitting lid over medium-high heat. Saute until nicely browned, 5-7 minutes each side.
3. Meanwhile, combine 1 bunch cilantro, onion, garlic, and chicken broth in blender. Once blended, pour over chicken and simmer, covered, until meat is fork-tender and easily pulls away from the bone, about 45 minutes.
4. Taste and adjust seasoning. Serve over Maria's Rice, garnished with plenty of fresh cilantro leaves.

To make Maria's Rice:

1. Rinse the rice well in a fine-mesh sieve, until water runs clear. In a saucepan with a tight-fitting lid, melt ghee over medium heat. Add rice and onion, and cook, stirring, until rice becomes opaque, about 2-3 minutes. Add whole cilantro sprigs, lime juice, water or broth, and salt to taste. Bring to a boil, reduce heat, cover, and simmer 20 minutes (or according to package instructions). Remove heat and let stand, covered, 10 minutes more. Remove cilantro sprigs, fluff with a fork, and serve.

Notes:

For Paleo or AIP substitite cauliflower rice: In a large skillet saute 1/2 cup white onion in a splash of olive oil. Add a 10-ounce bag of frozen cauliflower rice. Cook according to package instructions. Add juice of 1/2 lime, and a tablespoon of fresh chopped cilantro. Season with salt and pepper (omit pepper for strict AIP), to taste.

Nutrition Facts

Calories

589.42

Fat (grams)

29.43

Sat. Fat (grams)

7.84

Carbs (grams)

31.36

Fiber (grams)

1.64

Net carbs

29.72

Sugar (grams)

3.58

Protein (grams)

49.40

Sodium (milligrams)

1002.40

Cholesterol (grams)

203.60

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