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Healthy Recipes

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Seared Herb Chicken and Veggies

Toss up chicken, a handful of vegetables and some choice herbs and spices and you've got a delicious, healthful meal in less than 30 minutes. This simple stir-fry is a great way to incorporate the New American Plate approach into your meals by filling 2/3 or more of your plate with healthy vegetables and 1/3 or less with animal protein. A predominantly plant-based diet reduces the risk of cancer. The peppers and carrots provide an array of cancer-protective compounds, including beta-carotene. Five cloves of garlic really amp up the flavor and contain quercetin and allixin which are now being studied for their anti-cancer effects in the lab.

Seared Chicken Veggies.jpgIngredients

1 tsp. each fennel seeds and cumin seeds
1/2 tsp. dried turmeric
1/4 tsp. coriander (can also substitute 2 tsp curry powder for fennel, cumin, turmeric and coriander)
1/2 tsp. dried oregano
1 Tbsp. cornstarch
1/2 tsp. sea salt
1 1/2 Tbsp. olive oil
1 small red pepper, cut into 1-inch cubes
1 small yellow bell pepper, cut into 1-inch cubes
2 large carrots, sliced into 1/2-inch pieces
1 medium red onion, coarsely chopped
5 cloves garlic, thinly sliced
1/4 tsp. cayenne or red pepper, or to taste
1 1/2-2 tsp. lime juice, or to taste

(As always, for the healthiest version of this recipe, use fresh organic content whenever possible)


1. Grind fennel and cumin seeds in pestle or spice grinder to a coarse texture. Place in bowl and add turmeric, coriander, oregano, cornstarch and salt and stir to combine. Add chicken and stir until coated.

2. Preheat wok or iron skillet over high heat. Add 1/2 tablespoon oil. When oil shimmers, add bell peppers, carrots, onion, garlic and cayenne pepper and pinch of salt, to taste. Cook, stirring, until vegetables begin to brown. Transfer and set aside.

3. Reduce heat to medium-high and add remaining tablespoon of oil to pan. Add coated chicken and cook, stirring, until no longer pink in middle, about 5 to 7 minutes. Stir in vegetables, lime juice and mint and cook until heated through, less than 1 minute.

Makes 4 servings.
Per serving: 200 calories, 8 g total fat (1 g saturated fat), 12 g carbohydrate,
21 g protein, 3 g dietary fiber, 370 mg sodium.

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