The Colors of Winter

 

It was the spice blend in this chicken curry that colored and flavored an otherwise ordinary dish of chicken, eggplant and green beans. I combined a dry spice blend of turmeric, cumin, coriander and mustard with a red curry paste and mixed into the fresh fennel, eggplant, peppers, ginger, onion and garlic base.

The vegetables provide vitamins and minerals. The chicken completes the protein. The "whole grain" corn grits add texture and fiber. Together the one plate meal fed the two of us each 1 dinner and 2 lunches. 

Curried Chicken

(Serves 6)

Dry Spice Blend

1 teaspoon turmeric

1 teaspoon cumin

1 teaspoon coriander

1 teaspoon mustard

 

Saute vegetables in olive oil for 5-7 minutes.

1 tablespoon olive oil

1/3 cup fresh fennel bulb, diced

1/3 cup sweet red peppers, seeded and diced

1/4 cup onion, diced

2/3 cup eggplant, peeled and diced

 

Stir in:

2 teaspoon garlic clove, minced

1/2 teaspoon grated fresh ginger

1 tablespoon red curry paste

Dry spice blend

 

Add chicken and cook 3 minutes per side.

8 ounce chicken tenders

Remove chicken from pan and slice in smaller pieces.

 

To pan, add sauce ingredients.

1/2 cup water

1 tablespoon reduced sodium soy sauce

1 teaspoon cornstarch mixed into 1 tablespoon cold water

1/2 teaspoon sugar

 

Add green beans.

1 cup cooked green beans

 

Return chicken to pan.

 

Stir in Miso. Boiling water destroys the live probiotic bacteria. Stir only till mixed.

 

Turmeric, garlic and ginger are among those that reduce inflammation.

 

Serve over cooked and hot grain. I served our dinner over whole grain corn grits. Not all grits are whole grain-check label for those words. For the leftover lunches, we served over cooked brown rice (leftover from another meal).

Whole Grain Corn Grits

(Serves 2)

Combine grits and water in a small saucepan. Bring to a boil. Cover. Lower heat to simmer and continue to cook for about 20 minutes.

1/2 cup whole grain corn grits

1 1/2 cups water