Chicken & Cashew Nuts
Serves 4
This is one of my boy’s favorite meals. It is quick and easy to make yet satisfies you on so many levels. This dish tastes amazing, looks fabulous, smells awesome, and it’s packed with nutrition.
Let’s talk Bell peppers (Capsicum annuum). Bell peppers are fruits that belong to the nightshade family. They are related to chili peppers, tomatoes, and breadfruit, all of which are native to Central and South America. Also called sweet peppers or capsicums, bell peppers can be eaten either raw or cooked. Like their close relatives the chili peppers, bell peppers are sometimes dried and powdered. In that case, they are referred to as paprika.
Bell peppers are low in calories and exceptionally rich in vitamin C and other antioxidants, making them an excellent addition to a whole-food, healthy diet. Green peppers are harvested early before they have a chance to turn yellow, orange, and then red. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene and 1.5 times more vitamin C.
Fresh, raw bell peppers are mainly composed of water (92 percent). They are a good source of potassium, an essential mineral linked to improved heart health, and, of course, they nutritious. Three and a half ounces (100 grams) of bell pepper have 31 calories and:
• Protein: 1 gram
• Carbs: 6 grams
• Sugar: 4.2 grams
• Fiber: 2.1 grams
• Fat: 0.3 grams
Bell peppers are a fantastic source of several essential vitamins:
• Vitamin A: Red bell peppers are high in pro-vitamin A (beta carotene), which your body converts into vitamin A.
• Vitamin B: Pyridoxine is the most common type of vitamin B6, which is a family of nutrients important for the formation of red blood cells. Folate, also known as vitamin B9, has a variety of functions in your body. Adequate folate intake is very important during pregnancy.
• Vitamin C: One medium-sized red bell pepper provides 169 percent RDI for vitamin C, making it one of the richest dietary sources of this essential nutrient.
• Vitamin E: This vitamin is a powerful antioxidant that is critical for the development of healthy nerves and muscles. The best dietary sources of this fat-soluble vitamin are oils, nuts, seeds, and vegetables like Bell peppers.
• Vitamin K: K1, also known as phylloquinone, is important for blood clotting and bone health.
Ingredients:
2 tablespoons sesame
12oz free-range, organic, ground chicken
Sea salt
Freshly ground black pepper
4 cloves garlic, peeled and minced
1 inch fresh ginger, peeled and grated
1 red bell pepper, deseeded and roughly chopped
1 yellow bell pepper, deseeded and roughly chopped
½ cup low sodium tamari
2 tablespoons fish sauce
1 to 2 tablespoons harissa
2 tablespoons local honey
2 tablespoons raisins
1 cup fresh basil, roughly torn
¼ cup fresh mint, roughly torn
4 cups steamed basmati rice, for serving
½ cup raw cashews
1 mango, peeled and thinly sliced
How to make:
Take a large wok and place over a medium to high heat. Add the oil and when the oil is hot add the ground chicken. Season with salt and pepper. Stir the ground chicken until it is brown and is nearly cooked through.
Add the garlic, ginger, peppers and cook for another two to three minutes. Stir in the tamari, harissa, honey and raisins. Combine well to cover the chicken. Continue to cook for two to three minutes until the sauce thickens and the chicken is thoroughly cook. Remove the wok from the stove, and stir in the basil and mint.
Serve the chicken over bowls of basmati rice. Top with cashew nuts and slices of mango. Enjoy!