Wednesday, January 27, 2010
It's the time of year we turn to comfort foods to warm us up and make
us feel cozy... But often comfort foods are high in unhealthy fat and
refined carbs, leading to a little extra "insulation" on our bodies and
cravings for more.
This recipe is a healthful comfort meal,
adapted from a recipe by Rachael Ray. It's made with whole ingredients
that give you a balance of whole grains, lean protein, and nutrient
dense veggies... AND it's really tasty! Have a serving of this on its
own or with a green leafy salad on the side (spinach would be good) and
you've got a really satisfying meal. It's high in fibre (to keep your
arteries and intestines clean and clear), B-vitamins (good for energy
and metabolism), and healthy "medium chain" fats from coconut that
support the thyroid and are readily converted to energy (rather than
adding to body fat). You can enjoy a healthy portion of this, without
fear of packing on the pounds!
Chicken, Mushroom, Broccoli, & Brown Rice Bake with Leeks
makes 3 large or 4 small servings
1 cup + 3 Tbsp chicken stock
3/4 cup brown rice
1/2 Tbsp butter
6 oz cremini mushrooms, sliced thickly
1 cup broccoli florets
1/2 tsp sea salt
2 large (organic) chicken breasts (1 lb) - cut into thin(ish) slices/chunks
1/2 cup chicken stock
1 tsp arrowroot flour
1/2 cup coconut milk
black pepper to taste
1/4 cup freshly grated parmesan cheese
- Preheat oven to 350F and have a 1.5-2L casserole dish ready.
1 cup + 3 Tbsp of chicken stock to a boil. Spread rice in bottom of
casserole dish and pour boiling stock on top. Cover tightly with 2
layers of aluminum foil, put dish on a baking sheet, and place in oven
for 30 minutes.
- Cut leeks in half, then slice them 1/4 inch
thick (discard greens). Place in a large bowl with water, swirl a few
times, then let sit a few minutes for any dirt to fall to the bottom.
Then using your hands transfer leeks to a strainer to drain.
butter in a large skillet over medium heat. Add leeks and saute until
soft, about 5 minutes. Add mushrooms and salt, an saute another 5
minutes until mushrooms are soft but not overcooked. Stir in chicken
and chicken broth, bring to a low simmer and cook for several minutes.
- Put arrowroot flour in a small bowl, and add1 tbsp of coconut milk. Mix to make a slurry.
remaining coconut milk to chicken mixture and cook a few minutes while
stirring. Add slurry and cook another 3-5 minutes until it thickens.
Remove from heat.
- Once rice has baked for 30 minutes, remove
from oven and carefully remove tin foil. Spoon chicken mix evenly over
the top. Cover tightly again with tin foil (use towels to avoid burns),
and return to oven for another 25 to 30 minutes, until liquid has been
absorbed and it's bubbly around the edges.
- Remove foil, and if desired, add parmesan cheese and return to oven until cheese melts and has browned in places.
- Once removed from oven, allow to sit about 5-10 minutes before serving.