The Boreal Forest Harvest Skillet

Embracing the Nordic way of eating isn't just about regional flavors; it’s a blueprint for cardiovascular wellness. Much like the Mediterranean diet, the Nordic approach emphasizes whole grains, root vegetables, and dark leafy greens—all of which are powerhouses of fiber and antioxidants. This Boreal Forest Harvest Skillet brings these elements together in a single pan, offering a heart-healthy alternative to heavy, salt-laden processed meals.

Heart-Healthy Highlights

This recipe focuses on flavor through aromatics rather than sodium. We use fresh dill and lemon zest to brighten the dish, helping to manage blood pressure. Parsnips and carrots provide soluble fiber, which is essential for regulating cholesterol levels by binding to bile acids in the digestive tract. By using skinless chicken thighs, we maintain a juicy texture while significantly reducing the saturated fat content. Finally, the addition of tart cranberries provides unique polyphenols that support vascular health and provide a burst of vitamin C.

To maximize the nutrition in this meal, leave the skins on the carrots and parsnips after a good scrub; many of the most beneficial phytonutrients are concentrated just beneath the surface. This one-pan wonder is perfect for meal prepping, as the flavors of the dill and root vegetables deepen the next day.

Ingredients

• 1.25 lbs boneless skinless chicken thighs
• 2 cups parsnips, peeled and diced
• 2 cups carrots, sliced into rounds
• 2 tbsp extra virgin olive oil
• 2 cups fresh kale, chopped and ribs removed
• 1/2 cup frozen cranberries or lingonberries
• 2 cloves garlic, minced
• 1 tbsp fresh dill, chopped
• 1/2 lemon, juiced and zested
• 1/2 tsp cracked black pepper
• 1/4 tsp sea salt

Instructions

1. Preheat your oven to 400°F (200°C).
2. Heat 1 tablespoon of olive oil in a large oven-proof skillet over medium-high heat.
3. Season chicken thighs with black pepper and the sea salt. Sear the chicken for 4-5 minutes per side until golden brown. Remove the chicken from the skillet and set aside on a plate.
4. In the same skillet, add the remaining 1 tablespoon of olive oil, parsnips, and carrots. Sauté for 6-8 minutes until the vegetables begin to brown slightly.
5. Stir in the minced garlic and the frozen cranberries, cooking for just 1 minute until fragrant.
6. Place the seared chicken thighs back into the skillet, nestling them into the vegetables.
7. Transfer the skillet to the oven and roast for 15-20 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
8. Remove the skillet from the oven. Immediately toss in the chopped kale; the residual heat will wilt the greens perfectly.
9. Drizzle the entire dish with lemon juice, sprinkle with lemon zest and fresh dill, and serve warm.

Nutrition Per Serving

Makes 4 servings