The Anticancer Lifestyle Team While summer is winding down and fall is knocking at the door, we wanted to share a recipe that combines the vibrancy of summer along with the comforting essense of fall. Our roasted plum ginger chicken is a celebration of plums, a late summer fruit that can shine just as brightly in a main dish as a dessert. When roasted with chicken, plums create a deliciously fruity, sticky, sweet flavor to complement the crispy, tender, moist chicken. Ginger, garlic, cinnamon and thyme round out the taste elements and a drizzle of balsamic provides a slight tang to balance the sweetness from fruit. This recipe is packed full of beautiful flavors and textures yet is easy and simple to make.
Ingredients
- 4 bone-in chicken thighs
- 3 tablespoon high heat oil (coconut, avocado, sunflower)
- 2-3 inches of fresh ginger, grated
- 2 garlic cloves, minced
- ¼ teaspoon cinnamon
- ½-1 teaspoon salt
- 1 tablespoon fresh thyme leaves or 1 teaspoon dried thyme
- 3 tablespoons balsamic vinegar
- 4 ripe plums, cut in half
Directions
- Preheat the oven to 400 degrees.
- Lightly oil a baking sheet. Mix the oil, ginger, garlic, cinnamon, thyme, balsamic and salt together. Rub mixture on skin and flesh of chicken and on the flesh of the cut plums.
- Place chicken on a baking sheet skin side up and place plum flesh side up.
- Roast for 25-30 minutes or until chicken is fully cooked and juices run clear. For extra crispy skin, place under the broiler for 1-2 minutes. Watch very closely to not burn.
- Serve with your favorite veggies, grains, potatoes or salad.
Nutrient Highlights
Chicken: A great source of protein and is rich in other key nutrients to help us maintain strong bones. It also supplies tryptophan which has been shown to help relieve stress.
Plums: A good source of soluble fiber to feed the beneficial bacteria in our intestines. The skin and flesh are high in vitamin C for immune and collagen support as well as carotenoids (antioxidants), which have anticancer effects. Also has polyphenols that have been shown to reduce the growth and limit the spread of cancer cells.
Ginger: Shown to be heart healthy and assists with blood sugar control by lowering cholesterol and blood sugar levels. Ginger also improves various heart disease risk factors. Ginger supports gut health and is highly effective in promoting digestive health and chronic indigestion. Powerful anti-inflammatory properties and can ease joint pain and stiffness. It is also antimicrobial and can lower risk of infections and boost the immune system.
Cinnamon: It has been shown to enhance motor function and normalize neurotransmitter levels. It can help improve insulin sensitivity and maintain stable blood sugar.
Garli: Considered a prebiotic, meaning it feeds the “good” bacteria in our gut and promotes a healthy digestive system. Research supports that compounds in onions, such as allicin, have antioxidant, anti-inflammatory, antimicrobial, and cardioprotective properties.
Thyme: Contains a range of protective vitamins such as Vitamins A, C, and K, and packed full of antioxidants that help reduce oxidative stress in the body. Such antioxidants are lutein, beta carotene, and zeaxanthin which are known to reduce the risk of cancer, prevent age-related macular degeneration, detoxify the body, improve digestion, reduce stress and support liver health.
