As I continue to try to maintain the healthy eating that we started in January, I have been seeking out my favorite food research and recipe sights (and cookbooks!) for inspiration. My friend Marilyn brought me some baby bok choy from Chinatown last Sunday, and I was thrilled when I found out how healthy these vegetables (part of the group of cruciferous vegetables) really are.
According to World’s Healthiest Foods (www.whfoods.org), in terms of conventional nutrients (vitamins, minerals, proteins, carbs, and fats), we cannot find another vegetable group that is as high in vitamin A carotenoids, vitamin C, folic acid, and fiber as the cruciferous vegetables. As a group, the cruciferous vegetables are simply superstars in these conventional nutrient areas.
Vitamin K helps regulate our inflammatory response, including chronic, excessive inflammatory responses that can increase our risk of certain cancers. The amazing K content of cruciferous vegetables is definitely related to their cancer-preventive properties through mechanisms involving better control of inflammation. The concentration of vitamin A,C and manganese are key components in their growing reputation as a powerful antioxidant. One hundred calories' worth of cruciferous vegetables (about 5-6% of a daily diet) provides about 25-40% of your daily fiber requirement. Two additional macronutrients-proteins and fats-also deserve special mention with respect to recent research on cruciferous vegetables. Cruciferous vegetables can contribute a surprising amount of protein to the diet-over 25% of the Daily Value in 3 cups-and at a very low calorie cost.
So tonight, I am making simple sautéed chicken breasts, and glazed baby bok choy. The caramelized coating that comes from glazing gives a richer taste to the bok choy, and pairs well with the chicken. Healthy and kid friendly—what more could you want for a weeknight meal?
Simple sautéed chicken breasts
2 chicken breast halves, cut in half (makes 4 servings)
salt and pepper to taste
1 tbsp. Olive oil
In a large sauté pan, heat olive oil until hot. Sprinkle chicken breasts with salt and pepper. Saute about 5 –7 minutes on each side at medium high heat.
Glazed Baby Bok Choy, rinsed and patted dry
12 baby bok choy
2 tbsp butter
1/2 teasp. Sugar
In a large sauté pan over medium high heat, add butter and swirl around pan to melt. Sprinkle sugar over butter, and place bok choy in pan side by side. Cook for about 5-7 minutes, and turn over. Cook again 5-7 minutes. They outside leaves should have a bit of brown caramelized coating over them. Serve with chicken breasts
No comments:
Post a Comment