Hmm, Friday night, once more, and nothing planned for dinner, once more. Instead of ordering take-out Chinese food, why not devote a few minutes alot more producing a dinner that's not only rapid, painless, and affordable, 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 properly known as a digestive aid, helping to decrease or stop nausea (useful for girls suffering from morning sickness, or scuba divers who certainly wish the boat would cease rocking), but its significant wellness advantages are located 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 program, and protecting against each colo-rectal and ovarian cancers.
Ginger also adds the most superb flavor to plenty of recipes, including this recipe for Curried Chickpeas. Don't skimp on the ginger, or try to use dried, powdered ginger - order some fresh ginger at any grocery retailer, and get pleasure from it! Serve with steamed broccoli and rice, or contemplate attempting another grain, like quinoa.
Curried Chickpeas recipe (serves four)
you will need:
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
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 another few minutes
- add tomatoes and chickpeas, and fry on medium-low heat until the liquid is mostly 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 incredibly low in Cholesterol. It is also a high-quality supply of Dietary Fiber, Vitamin C, Vitamin B6, Folate, Iron and Copper, and a incredibly high-quality supply of Manganese.
- glycemic load ~22 (low - that's high-quality!)
- inflammation factor ~499 (incredibly high - that's high-quality 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: do not feel that your youngsters won't like this, just for the reason that it really is completely different from what you generally eat. My children have eagerly downed buckets of curried chickpeas over the years, with never ever a complaint. And they utilized to fight over who got the last broccoli spear. OK - maybe they are a little unusual. Still, try it out - it certainly IS delicious!
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