A healthy anti-inflammatory recipe for a lighter but still warming alternative to a heavy chicken stew. It’s full of fibre and the chicken can easily be switched to fish, shrimp, tofu or just a mix of vegetables and beans of your choice.
Serve 2-3
400ml organic Coconut milk
150g diced fresh or frozen Mango
1 piece of fresh Ginger approx. 2-3 cm
1 Shallot, thinly sliced
300 g organic Chicken (or tofu, wild white fish or salmon and/or shrimps), chopped
100g Mushrooms, diced
1 Lime, or 1-2 tbsp lime juice
1 tbsp tamari Soy sauce (gluten free)
3-5 Broccoli stems or other greens
1 Red pepper, diced
400ml of precooked Butter Beans, rinsed in cold water.
Chilli flakes to taste
Chopped fresh Coriander
1. Mix the mango, coconut milk, and fresh ginger in a blender until smooth. Taste and add more ginger if you prefer.
2. Put the mixture to a pan and bring to a simmer.
3. Add the diced chicken, stir and let simmer for approx a total 10 -15 min while adding more ingredients as below. Start by adding lime juice and soy.
4. Slice onion and mushrooms, add to the pot and let simmer for 5 min.
5. Cut and add red peppers and the green vegetables.
6. Rinse the butter beans in cold water, add and let simmer for 2-3 more minutes. Check that the chicken is cooked through.
7. Add more fresh lime juice or soya to taste.
8. Serve with chili flakes and fresh coriander.
9. Enjoy your chicken stew!
Serve just as it is or with red or wild rice or cauliflower rice.
Bring the leftovers to work the next day for a warming nutritious lunch.
This recipe is free of dairy, wheat and gluten and is a lighter alternative to heavy stews. It’s also loaded with fibre from the mixed vegetables and beans.
The ginger has strong anti-inflammatory and antioxidant properties through the substance called gingerol. It also has large potential as it can just as well be used cold in smoothies as hot in meals as a source of savoury. Above all, ginger serves a lot of health benefits and may help reduce nausea, balance cholesterol levels, manage weight and contribute to reducing the risk of cancer. Here’s another recipe with ginger: Butternut soup.
Mushrooms are a great source of vitamins and minerals. They also contain a soluble fibre called beta glucan. Beta glucan can help to lower cholesterol levels, boost heart health and support blood sugar regulation.
Tamari soy sauce is a gluten free soy and a good choice compared to normal soy.
Finally, when buying the coconut milk make sure you read the ingredients and choose a brand without any preservatives or thickenings. It should only contain natural ingredients like coconut milk and water, generally always choose products containing as few ingredients as possible. The key to a healthy anti-inflammatory diet is staying away from processed food products and always choosing food that is as close to the natural source as possible.
Det ser ut til at du er i Norge. Besøk vår norske nettside her www.supersynbiotics.no