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Ricette adatte ai diabetici
Crispy Chicken Thighs with Kale, Apricots, and Olives

Crispy Chicken Thighs with Kale, Apricots, and Olives

Revisione paritaria di Redattori di ricette del Regno UnitoAutore Redattori di ricette del Regno UnitoPubblicato originariamente 28 Gen 2026

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This vibrant recipe for crispy chicken thighs with kale, apricots and olives offers a sophisticated balance of salty and sweet notes. It is an excellent choice for a diabetes-friendly main meal, providing high-quality protein alongside iron-rich greens and heart-healthy fats from the olive oil and fruit. The technique of starting the chicken in a cold frying pan ensures the skin renders beautifully, resulting in a satisfying crunch that contrasts perfectly with the tender meat and softened kale.

Ideal for a nutritious mid-week dinner, this one-pan dish is as practical as it is flavourful. The sharp white wine vinegar and briny Castelvetrano olives cut through the richness of the chicken, while the dried apricots provide a subtle, low-glycemic sweetness. Serve this colourful Mediterranean-inspired roast on its own for a light, low-carb evening meal or with a small portion of pearl barley or quinoa to soak up the savoury pan juices.

Ingredients for Crispy Chicken Thighs with Kale, Apricots, and Olives

8 small bone-in, skin-on chicken thighs (about 900g total)
1 1/2 cucchiaini di sale kosher, diviso
1/2 cucchiaini di pepe nero macinato fresco
2 cucchiai di olio extravergine d'oliva
240ml dried apricots, halved lengthwise
60ml aceto di vino bianco
4 spicchi d'aglio, affettati sottilmente
2 bunches curly kale, stems removed, leaves torn into pieces
150g mild green olives, such as Castelvetrano, crushed, pitted, torn in half
1/4 cucchiaini di fiocchi di peperoncino rosso tritato (facoltativo)
120ml di vino bianco secco

How to make Crispy Chicken Thighs with Kale, Apricots, and Olives

Place a rack in top of oven; preheat to 204°C. Season chicken on both sides with 1 teaspoon salt and 1/2 teaspoons pepper. Pour oil into a large braising pan or deep-sided skillet. Arrange chicken skin side down in an even layer in cold pan, then place over medium heat and cook until skin is golden brown, 12–15 minutes. Transfer to a plate skin side up. Remove pan from heat, reserving fat.

Meanwhile, combine apricots, vinegar, and 2 tablespoons water in a small saucepan and cook over high heat, stirring occasionally, until liquid is boiling. Remove from heat.

Stir garlic into hot fat remaining in pan. Working in batches, add kale and toss with tongs until all kale is coated and just beginning to wilt, about 3 minutes. (Make sure your kale is dry; otherwise, the fat will spatter.)

Add apricot mixture, olives, red pepper, if using, and remaining 1/2 teaspoons salt to kale mixture and toss to combine. Nestle chicken skin side up into kale mixture, fluffing kale up between chicken pieces so it has a chance to crisp in the oven. Pour wine around chicken. Roast until chicken is cooked through, about 15 minutes.

Avvertenza

Sebbene sia stato fatto ogni sforzo per garantire che le informazioni siano accurate e aggiornate, le esigenze individuali possono variare e i requisiti dietetici possono differire in base alle condizioni di salute personali. Controlla sempre le etichette degli alimenti e le informazioni sugli allergeni prima di preparare o consumare qualsiasi ricetta. Se hai preoccupazioni specifiche per la salute, allergie, intolleranze o stai seguendo una dieta prescritta dal medico, consulta il tuo medico di base, farmacista o un dietista registrato prima di apportare cambiamenti significativi alla tua dieta o stile di vita.