The color of a fruit or vegetable can be quite indicative of the nutrients it contains. This recipe uses carrots, yams and fresh apricots. They all have a vibrant orange hue and are rich in beta-carotene, a substance that our body converts into vitamin A. This nutrient was the first named vitamin back in 1913 and is known to be important for eye health and good vision but it is also essential for healthy skin and tissue growth and repair, plus it acts as an antioxidant, protecting the body from and neutralizing toxins. Generally in North America there are not many deficiencies of vitamin A but its absorption can be reduced with alcohol use and exercise so it is important to have lots of (naturally) orange food to stay healthy and balanced.
The fruit and vegetable mash is rich and a little bit sweet, just enough to bring some life to chicken and it can be served with cauliflower rice or whole grains and/or fresh greens for a more filling meal.
- 4 skinless chicken drumsticks (around 1 lb for total weight)
- 4 carrots, sliced into discs
- 4 cups yams, cubed (around 3 small ones)
- 3 cups vegetable broth (or poultry based broth)
- 2 fresh apricots, pitted and sliced lengthwise
- 2 tablespoons raisins
- 1 navel orange, sliced with skin on
- 1 clove garlic, minced
- 1 shallot, sliced thinly
- 1 teaspoon fresh sage (1/4 teaspoon dried)
- 1 teaspoon cumin
- 1 dash of cayenne
- Optional serving accompaniment: 2 cups cooked millet, quinoa or brown rice (or the more traditional couscous, ideally a whole wheat version) and/or 4 cups of fresh greens
- Preheat oven to 400°. In a medium roasting pan lay the orange slices evenly on the base. Next sprinkle on the garlic and shallots, then the carrots and yams. Place the chicken on top and add in the apricots and raisins around the chicken. It should all fit together tightly. Sprinkle the sage, cumin and cayenne in and then pour the broth on top. Bake for 60 minutes, flipping the chicken twice- every 20 minutes. It should all be cooked after 40 minutes but that last extra bit of time helps the flavors really come together well and makes the chicken tender enough to nearly fall off the bone. Once done cooking, remove the chicken and set it aside. Put all the fruit and vegetables into a bowl with high sides and discard the orange (unless you want to keep it and serve it on the side). Remove around ¾ cup of the broth and set aside. Use a hand held mixer, food processor, or big fork to mash up all the fruit and vegetables with the remaining broth. If serving with whole grains or fresh greens make them the base, followed by a dollop of the vegetable mash then the chicken, and finish it off with a few spoonfuls of the broth on top.
