Hmm, Friday night, once again, and nothing planned for dinner, once again. Rather of ordering take-out Chinese food, why not invest a few minutes way more generating a dinner that is not only speedy, very easy, and low-cost, but is also delicious AND nutritious!
My recommendation - Curried Chickpeas, with rice and steamed broccoli.
In a earlier post, I introduced you to the nutritional advantages of black beans. This week, the nutritional powerhouse of choice is - ginger!
Ginger is nicely recognized as a digestive aid, helping to minimize or prevent nausea (helpful for girls suffering from morning sickness, or scuba divers who honestly wish the boat would quit rocking), but its substantial wellness advantages are identified in its robust anti-oxidant and anti-inflammatory properties. Ginger consumption has been scientifically linked to reduction in arthritis discomfort and improvement in mobility, boosting the immune system, and protecting against both colo-rectal and ovarian cancers.
Ginger also adds the most superb flavor to a good number of recipes, such as this recipe for Curried Chickpeas. Do not skimp on the ginger, or try to use dried, powdered ginger - obtain some fresh ginger at any grocery shop, and get pleasure from it! Serve with steamed broccoli and rice, or look at trying a different grain, like quinoa.
Curried Chickpeas recipe (serves four)
you need to have:
540ml can chickpeas, drained and rinsed
1 tbsp olive oil
1 onion, chopped
1 tbsp cinnamon
four cloves, or 1 tsp ground cloves
1 tbsp crushed garlic
two tbsp chopped ginger
two 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 a different few minutes
- add tomatoes and chickpeas, and fry on medium-low heat until the liquid is largely 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 rather low in Cholesterol. It is also a wonderful source of Dietary Fiber, Vitamin C, Vitamin B6, Folate, Iron and Copper, and a rather wonderful source of Manganese.
- glycemic load ~22 (low - that is wonderful!)
- inflammation aspect ~499 (rather high - that is wonderful 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 feel that your kids will not like this, just since it is distinctive from what you commonly consume. My kids have eagerly downed buckets of curried chickpeas more than the years, with by no means a complaint. And they applied to fight more than who got the last broccoli spear. OK - possibly they are a little unusual. Still, try it out - it honestly IS delicious!
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