Hmm, Friday night, once more, and absolutely nothing planned for dinner, once more. Instead of ordering take-out Chinese food, why not invest a couple of minutes extra creating a dinner that's not only swift, painless, and low-cost, but is also delicious AND nutritious!
My recommendation - Curried Chickpeas, with rice and steamed broccoli.
In a prior post, I introduced you to the nutritional advantages of black beans. This week, the nutritional powerhouse of choice is - ginger!
Ginger is effectively recognized as a digestive aid, helping to decrease or stop nausea (beneficial for ladies suffering from morning sickness, or scuba divers who genuinely wish the boat would stop rocking), but its considerable well being advantages are identified in its powerful anti-oxidant and anti-inflammatory properties. Ginger consumption has been scientifically linked to reduction in arthritis discomfort and improvement in mobility, boosting the immune technique, and protecting against each colo-rectal and ovarian cancers.
Ginger also adds the most unbelievable flavor to plenty of recipes, such as this recipe for Curried Chickpeas. Don't skimp on the ginger, or attempt to use dried, powdered ginger - order some fresh ginger at any grocery retailer, and take pleasure in it! Serve with steamed broccoli and rice, or give consideration to attempting one other grain, like quinoa.
Curried Chickpeas recipe (serves 4)
540ml can chickpeas, drained and rinsed
1 tbsp olive oil
1 onion, chopped
1 tbsp cinnamon
4 cloves, or 1 tsp ground cloves
1 tbsp crushed garlic
2 tbsp chopped ginger
2 green chillies, chopped
1 tbsp ground cumin
796ml can diced tomatoes
1 tbsp chopped fresh cilantro
- heat oil in frying pan, add onion and garlic and fry on medium heat until slightly browned add ginger, cinnamon, cloves, chillies, and cumin and fry one other couple of minutes
- add tomatoes and chickpeas, and fry on medium-low heat until the liquid is mainly boiled off (25 minutes)
- sprinkle with cilantro and serve with rice and steamed broccoli
Nutritional breakdown [from NutritionData.com]
This dish is low in Saturated Fat, and fairly low in Cholesterol. It is also a superior supply of Dietary Fiber, Vitamin C, Vitamin B6, Folate, Iron and Copper, and a fairly superior supply of Manganese.
- glycemic load ~22 (low - that's superior!)
- inflammation factor ~499 (fairly high - that's superior too!)
- calories 300
- fat 6 grams
- protein 12 grams
- dietary fiber 12 grams
- Vitamin A 29% DV
- Vitamin C 46% DV
- Thiamin 15% DV
- Vitamin B6 55% DV
- Folate 33% DV
- Calcium 16% DV
- Iron 33% DV
- Magnesium 24% DV
- Phosphorus 22% DV
- Potassium 27% DV
- Zinc 16% DV
- Copper 34% DV
- Manganese 95% DV
- Phytosterols ~15mg
Note: don't think that your young children won't like this, just simply because it really is distinctive from what you typically eat. My youngsters have eagerly downed buckets of curried chickpeas more than the years, with in no way a complaint. And they employed to fight more than who got the last broccoli spear. OK - possibly they are a small unusual. Nonetheless, attempt it out - it genuinely IS delicious!
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