The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (38 page)

A stir-fry is the ultimate one-pot meal. Since this one is so easy to make, it’s worth making a double batch. You’ll be happy with these leftovers, whether for lunch or another dinner.

1 pound boneless skinless chicken thighs, cut into thin strips

1 tablespoon coconut oil

2 cups broccoli florets

2 carrots, cut into matchsticks

1 garlic clove, minced

1 teaspoon minced fresh ginger

1 teaspoon salt

¼ teaspoon red pepper flakes

½ cup chicken broth

1 teaspoon toasted sesame oil

1 teaspoon coconut aminos

1 tablespoon sesame seeds

1.
In a large pan or Dutch oven over high heat, melt the coconut oil. Add the chicken and sauté for 5 to 8 minutes, or until the chicken browns.

2.
Stir in the broccoli, carrots, garlic, ginger, salt, red pepper flakes, and chicken broth. Cover the pan and cook for 5 minutes, or until the broccoli turns bright green.

3.
Remove the pan from the heat and stir in the sesame oil, coconut aminos, and sesame seeds.

PER SERVING

Calories: 305; Total Fat: 14g;

Total Carbohydrates: 8g;

Sugar: 2g; Fiber: 2g;

Protein: 35g; Sodium: 812mg

SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 5 MINUTES

This is a great use of leftover rice and chicken. Snow peas have vitamin C and magnesium, and are kid-friendly. They have a crispy texture and a slightly sweet flavor.

1 tablespoon coconut oil

2 cups cooked brown rice

1 cup cooked chicken, cut into ½-inch cubes

4 ounces snow peas, strings removed

½ cup chicken broth

1 teaspoon salt

½ teaspoon ground ginger

1 teaspoon toasted sesame oil

1 teaspoon coconut aminos

2 scallions, sliced

1.
In a large pan over high heat, melt the coconut oil. Add the rice and chicken. Sauté for about 2 minutes.

2.
Add the snow peas, chicken broth, salt, and ginger. Cover the pan, reduce the heat to low, and cook for 3 minutes, or until the snow peas turn bright green.

3.
Remove the pan from the heat. Stir in the sesame oil, coconut aminos, and scallions.

PER SERVING

Calories: 285; Total Fat: 7g;

Total Carbohydrates: 39g;

Sugar: 1g; Fiber: 3g;

Protein: 15g; Sodium: 705mg

SERVES 4 TO 6 / PREP TIME: 20 MINUTES / COOK TIME: 20 MINUTES

These make a great dinner or appetizer. Make them for your next party and watch them disappear. You can prepare the chicken the night before and skewer them right before grilling. The mint sauce can be made a few days ahead.

FOR THE MINT SAUCE

1 bunch fresh mint, stemmed

½ cup extra-virgin olive oil

1 garlic clove

2 teaspoons lemon zest

½ teaspoon salt

Pinch freshly ground black pepper

FOR THE CHICKEN

6 boneless skinless chicken breasts, cut into 1½- to 2-inch cubes

¼ cup extra-virgin olive oil

¼ cup freshly squeezed lemon juice

1 teaspoon salt

¼ teaspoon freshly ground black pepper

Pinch ground turmeric

2 fresh mint sprigs

To make the mint sauce

1.
In a blender or food processor, combine the mint, olive oil, garlic, lemon zest, salt, and pepper. Blend until smooth.

2.
Refrigerate in an airtight container for no more than four or five days.

To make the chicken

1.
Soak 12 (6-inch) wooden skewers in water for at least 30 minutes so the skewers won’t burn while on the grill.

2.
In a large zip-top plastic bag, combine the chicken, olive oil, lemon juice, salt, pepper, turmeric, and mint. Close the bag, refrigerate, turn to coat, and let marinate at least 30 minutes, or overnight.

3.
Preheat the grill, or place a stovetop grill over high heat.

4.
Put 3 or 4 chicken cubes on each skewer. Discard the marinade and mint sprigs.

5.
Reduce the grill to medium. Grill the chicken for 15 to 20 minutes, turning occasionally, until each skewer is marked on both sides and the chicken is cooked through.

6.
Serve with the mint sauce.

COOKING TIP:
If you are concerned about cooking the chicken thoroughly, grill the skewers first to get the grill marks and then finish them in a 375°F oven for 10 minutes.

PER SERVING

Calories: 657; Total Fat: 51g;

Total Carbohydrates: 2g;

Sugar: 0g; Fiber: 1g;

Protein: 50g; Sodium: 1024mg

SERVES 4 / PREP TIME: 20 MINUTES / COOK TIME: 35 MINUTES

This is an inside-out burrito; all that’s missing is the tortilla. The chicken breast is rubbed with a mixture of chipotle and cumin and served over brown rice, butternut squash, and black beans. Serve with lime wedges for a true Southwestern flavor.

4 boneless skinless chicken breasts

1 teaspoon salt

½ teaspoon chipotle powder

½ teaspoon ground cumin

2 tablespoons extra-virgin olive oil

1 onion, chopped

1 cup brown basmati rice

2 cups butternut squash, cut into ½-inch pieces

2 cups chicken broth

1 cup cooked black beans

1 lime, cut into 8 wedges

1.
Place the chicken on a large plate.

2.
In a small bowl, mix together the salt, chipotle powder, and cumin. Rub the mixture onto the chicken breasts.

3.
Place a large pan or Dutch oven over high heat and add the olive oil. When the oil is hot, add the chicken and brown it, about 3 minutes per side. Remove the chicken from the pan and transfer it to a plate.

4.
Add the onions to the pan. Sauté for about 3 minutes, or until just softened.

5.
Stir in the rice, butternut squash, and chicken broth.

6.
Return the chicken to the pan and cover it. Bring to a boil, reduce the heat to simmer, and cook for 20 minutes.

7.
Remove the pan from the heat and stir in the black beans. Serve with the lime wedges.

PER SERVING

Calories: 623; Total Fat: 19g;

Total Carbohydrates: 60g;

Sugar: 3g; Fiber: 7g;

Protein: 52g; Sodium: 1092mg