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  • Writer's pictureSophie Zuckerman

Healthy Smothered Chicken

A Southern take on a chicken and gravy dish. Generally, not the healthiest so I made a delicious variation that is guilt-free and packed with nutrients! Great for all ages!


  • 8 chicken thighs, bone-in & skin-on for most flavor!

  • 2 T Avocado Oil

  • 1 large onion, cut into 1/2 inch dice

  • 4 large carrots, peeled, cut into 1/2-inch slices

  • 4 celery ribs, cut into 1/2-inch slices

  • Six stalks of asparagus cut into 1/2-inch slices

  • 4 cloves of garlic, minced

  • 3 cups of baby spinach

  • Kosher salt and pepper

  • 2 cups chicken broth

  • 1 tsp fresh thyme

  • 2 T arrowroot powder mixed into 1/4 cup cold water


  1. Preheat oven to 350 degrees.

  2. Place flour onto a plate or cutting board and dry with a paper towel. Season generously with salt and pepper all over.

  3. In a large skillet, heat oil on medium-high heat. Brown the chicken on one side until golden brown, about 7 minutes. Turn the chicken and repeat on the second side. Drain on a paper towel-lined plate and set aside. Make sure to brown the chicken in batches so as not to overcrowd the pan.

  4. Saute the veggies and garlic for 5 minutes. Season generously with salt and pepper and thyme. Stir to combine and cook for another minute until the thyme is fragrant. Place chicken and veggies in a casserole dish, together.

  5. Pour broth into the casserole dish with the chicken and veggies. Cover with foil and cook in the oven for 45 minutes. The chicken will be done when the internal temp is cooked to 165 degrees Fahrenheit.

  6. Remove the chicken to the plate with a slotted spoon. Pour sauce and veggies into a skillet over medium-high heat. Bring to a boil. Pour in the arrow starch slurry and stir until thickened. Reduce heat to low and add spinach until wilted. Taste and adjust with salt and pepper if needed.

  7. Place chicken back into the casserole dish you cooked and pour broth and veggies. Serve with a biscuit or crusty sourdough.

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