Focused on Health - April 2012
Indian food is spicy, rich and delicious. Did you know some of its ingredients can help prevent cancer, too?
Garlic is an ingredient almost no Indian dish can do without. Studies show that eating garlic may have the ability to slow or stop the growth of tumors in the prostate, bladder, colon and stomach, says the American Institute for Cancer Research.
Another popular Indian staple is turmeric, the main spice in curry powder. Turmeric is full of curcumin. Studies show that curcumin may lower a person’s risks of cancer, including colorectal, breast, melanoma and prostate cancers.
Try this Curried Chicken recipe. It’s a healthy Indian dish perfect for an exotic night in.
Prep Time: 10 mins
Marinate Time: 4 hours
Cook Time: 30 mins
3/4 cup nonfat plain yogurt
1 teaspoon Madras-style curry powder
1 teaspoon ground coriander
1 teaspoon ground ginger
1 clove garlic, minced
3/4 teaspoon salt, divided
¼ teaspoon cayenne pepper
8 boneless, skinless chicken thighs, (about 1-1/2 pounds), trimmed
1 sweet potato, (about 1 pound), peeled and cut into 1/2-inch cubes
3 cups cauliflower florets, (1 small head) or broccoli florets
1 tablespoon extra-virgin olive oil
Freshly ground pepper, to taste
¼ cup chopped unsalted dry-roasted peanuts, or cashews
¼ cup loosely packed cilantro leaves
- Combine the yogurt, curry powder, coriander, ginger, garlic, ½ teaspoon salt and cayenne in a glass dish; mix these ingredients. Cover and refrigerate ¼ cup of this mixture. Add chicken to the remaining yogurt mixture. Cover and marinate in the refrigerator for at least four hours.
- Preheat oven to 450°F. Lightly coat a large rimmed baking sheet with cooking spray.
- Remove the chicken from the marinade and place on the prepared baking sheet. In a medium bowl, mix the reserved yogurt mix with the sweet potato. Toss cauliflower with oil in a medium bowl and add to the baking sheet. Season the sweet potato and cauliflower with the remaining ¼ teaspoon salt and pepper. Roast chicken and vegetables, uncovered, for 15 minutes.
- Carefully turn the chicken over and stir the vegetables. Roast until the vegetables are tender and chicken is cooked through for an additional 10 to 15 minutes.
- Garnish with peanuts (or cashews) and cilantro.
Nutritional Info (1/4 of meal)
Calories: 473, Total Fat: 26 g, Saturated Fat: 6 g, Cholesterol: 154 mg, Sodium: 655 mg, Total Carbohydrate: 34 g, Dietary Fiber: 7 g, Protein: 52 g