Pan-Seared Chicken Thighs with Sautéed Greens and Dipping SaucePan-Seared Chicken Thighs with Sautéed Greens and Dipping Sauce

Symptom check-in

• POTS: My heart rate was spiking all evening — I tried to do some light reading after dinner yesterday and even just sitting upright for too long made me feel off. This morning wasn't much better. I kept having to take breaks just doing normal things around the apartment.

• Vestibular migraine: None.

• Lupus: None.

• Disorder safety check

Condition	Works?	Why
POTS	Yes	Chicken thighs are high in protein which helps stabilize blood pressure; the soy-based dipping sauce adds sodium which is essential for blood volume in POTS
Vestibular migraine	—	This meal doesn't specifically target vestibular migraine symptoms
Lupus	—	This meal doesn't specifically target lupus symptoms

Ingredients (makes 1 to 2 servings)

Chicken

• 2 to 3 bone-in, skin-on chicken thighs

• Salt and black pepper

• 1 tsp neutral oil

Greens

• 2 large handfuls of Chinese broccoli (gai lan) or spinach

• 1 tsp sesame oil

• Pinch of salt

• 1 garlic clove, minced

Dipping sauce

• 2 tbsp soy sauce

• 1 tbsp mirin or rice vinegar

• 1 tsp sesame oil

• 1/2 tsp sugar

• Optional: pinch of chili flakes

Steps

1. Prep the chicken — Pat the chicken thighs completely dry with paper towels — this is what gets you crispy skin. Season generously with salt and pepper on both sides. Let them sit at room temperature for about 15 minutes if you have time.

2. Sear the chicken — Heat a heavy pan over medium heat and add just a thin film of oil. Place the thighs skin-side down and press them flat with a spatula. Do not move them. Cook for 10 to 12 minutes until the skin is deeply golden and releases easily from the pan. Flip and cook another 8 to 10 minutes until cooked through. Rest for 5 minutes before cutting.

3. Make the dipping sauce — While the chicken cooks, whisk together soy sauce, mirin, sesame oil, and sugar in a small bowl until the sugar dissolves. Taste and adjust — it should be salty, slightly sweet, and fragrant. Pour into a small dish for serving.

4. Cook the greens — In the same pan the chicken came out of, add sesame oil over medium heat. Add the garlic and stir for 30 seconds. Add the greens and toss quickly for 1 to 2 minutes until just wilted and bright. Season with a pinch of salt.

5. Plate — Chop the rested chicken thighs into chunks and arrange on one side of the plate. Pile the greens alongside. Serve the dipping sauce on the side and spoon it over as you eat.