Coconut Curry Chicken and Vegetables

Well, the Diabetes Summit has ended and it was fabulous - so many great interviews. Hope many of you had the chance to watch.  It inspired me to post the following recipe. 

Serves 6

This dish incorporates healthy fats, proteins, and carbohydrates that are essential in regulating blood sugar levels. Garlic, ginger and cayenne pepper stimulate the burning of fat for energy.
​

Ingredients:

• 2 tablespoons coconut oil
• 1 cup onion, chopped
• 1 tablespoon garlic, minced
• 1 tablespoon ginger, minced
• 1 tablespoon curry powder
• pinch of cayenne pepper
• 1 pound pasture raised chicken breasts, cut into 1-inch pieces
• 1 teaspoon sea salt, divided
• 2 small carrots, diced
• 2 cups cauliflower, medium florets
• 1 red bell pepper, diced
• 1 apple, chopped
• 13 oz. can full-fat coconut milk
• 1 ½ cups organic frozen peas
• chopped fresh cilantro for garnish

​Preparation:
1. In a large sauté pan, heat the coconut oil at medium-high heat.
2. Add the onions, garlic, and ginger and sauté for 5 minutes or until onions are translucent.
3. Add curry and cayenne and stir to coat onions, garlic, and ginger.
4. Add chicken, sprinkle with ½ teaspoon of the salt and sear on all sides.
5. Add carrots, cauliflower, and pepper and cook 3-4 minutes.
6. Add apple, coconut milk, and remaining salt and simmer on low heat for 10-15 minutes until        chicken is cooked through.
7. Add peas and simmer 3 more minutes.
8. Garnish with cilantro and serve.

Source: Adapted from Mark Hyman, The Blood Sugar Solution.

​Nutritional highlights:
 
Apple – excellent source of vitamin C, pectin (soluble fiber), and potassium. Associated with a reduced risk of type 2 diabetes. High content of quercetin, which acts as an anti-inflammatory and antioxidant. Good for bowel regularity.
 
Carrots – Carrots are an excellent source of antioxidant compounds that help protect against cardiovascular disease and cancer. Carrots provide the highest source of carotenes and also provide excellent levels of vitamin K, biotin, and fiber and very good levels of vitamins C and B6, potassium, and thiamine.
 
Cauliflower – excellent source of vitamin K, vitamin C, fiber, potassium, phosphorus, and B vitamins. Helps prevent cancer by increasing the activity of enzymes that disable and eliminate carcinogens.
 
Cayenne pepper– stimulates and enhances digestion. Has the ability to increase basal metabolic rate and stimulate the burning of fat for energy (garlic and ginger have a similar effect).
 
Garlic – truly a remarkable medicinal plant. There are many therapeutic effects of garlic: helps lower total serum cholesterol levels, helps with heart disease, high blood pressure, diabetes, Candida infections, asthma, respiratory tract infections and gastrointestinal complaints. It is an excellent source of vitamin B6, manganese, selenium, and vitamin C. It is also a good source of other minerals, including phosphorus, calcium, potassium, iron, and copper.
 
Ginger – alleviates symptoms of gastrointestinal distress; anti-nausea. Has antioxidant and anti-inflammatory effects.
 
Onion – has antioxidant, anti-inflammatory, antibiotic, and antiviral properties and helps remove parasites and heavy metals from the system. Good source of vitamins C, B6, biotin, chromium, dietary fiber, folic acid, vitamins B1 and K, and the flavonoid quercetin, which acts as an anti-inflammatory and antioxidant. Has significant blood sugar-lowering action. Liberal use of garlic and onions has healing effects for diabetes and cancer.
 
Peas – good source of protein, B vitamins, phosphorus, manganese, magnesium, potassium, iron, vitamin C, vitamin K, and carotenes.
 
Red bell pepper – nutrient dense vegetable. Contains zeaxanthin, which helps prevent cataracts. Excellent source of vitamin C, beta-carotene, vitamin K, thiamine, folic acid, and vitamin B6. 

​References:
Murray, M. (2005). The encyclopedia of healing foods. New York, NY: Atria Books.
Wood, R. (2010). The new whole foods encyclopedia. New York, NY: Penguin Books.