Delicious Green Curry Chicken and Wild Rice
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 4 servings
The food you eat can have a substantial impact on your overall health. Eating the right foods can help you live a healthy life and limit your risk of disease. In comparison, eating unhealthy foods can compromise your health and increase your risk of disease.
One of the best ways to nourish your body with healthy foods is to load up on superfoods. What’s an easy way to get your daily fix of superfoods? Try our delicious green curry chicken and wild rice buddha bowl. It contains 3 key superfoods: spinach, turmeric, and ginger.
Keep reading below to find out why these foods are so beneficial to your health.
A dark, leafy green, spinach is low in calories and jam-packed with nutrients. Specifically, spinach is high in vitamins A, C, and K. It’s also loaded with calcium, potassium, iron, magnesium, manganese, and folate. In addition, eating spinach is a great way to add vitamin E, vitamin B6, phosphorus, copper, zinc, niacin, thiamin, fibre, and protein to your diet.
Here are just some of the impressive health benefits of spinach:
- Containing the antioxidant alpha-lipoic acid, spinach reduces glucose levels and increases sensitivity to insulin in diabetic patients.
- According to a 2013 study, because spinach contains chlorophyll, it may protect against the carcinogenic effects of heterocyclic amines. Heterocyclic amines are formed when foods are grilled at high temperatures.
- Spinach may be helpful for people with high blood pressure because it contains lots of potassium. Potassium may limit the effects of sodium on the body.
- Eating spinach on a regular basis helps you get enough vitamin K. This vitamin is critical for bone health because it boosts calcium absorption and may reduce calcium loss through urine.
- High in fibre and water, spinach helps to prevent constipation and promote regular bowel movements.
- Spinach enhances the skin and hair because it contains large quantities of vitamin A and vitamin C. Vitamin A moisturizes the skin and hair by balancing oil production in skin pores and hair follicles. In comparison, vitamin C adds structure to hair and skin by supporting collagen production.
- It also contains nutrients that limit damage from free radicals, especially in the colon.
- Spinach can help to lower high blood pressure thanks to its magnesium content and maintain heart health thanks to its high folate content.
- Researchers have found that spinach may even help to maintain brain function, mental clarity, and memory.
Tip: Add lemon juice or vinegar to a dish to retain the iron content of spinach.
Turmeric has been used in South Asian and Southeast Asian cuisines for thousands of years. However, what many people don’t know is that turmeric has also been used as an Ayurvedic herb for centuries. In this tradition, it’s most well-known for its use in preventing inflammatory conditions, treating digestive ailments, and addressing liver conditions.
Key health benefits of turmeric:
- Several studies show that turmeric can reduce inflammation. This anti-inflammatory effect may provide relief to people with arthritis. In particular, in one study, researchers found that turmeric may work as well as ibuprofen for reducing pain from knee arthritis.
- Turmeric also contains powerful antioxidants. In fact, research shows that these antioxidants may be so potent that they can protect your liver against damage from toxins. Thus, turmeric may help people who take medication that can have adverse effects on the liver over the long term.
- In Ayurvedic medicine, turmeric has been used to promote healthy digestion. Recently, Western researchers have begun to study how turmeric may affect gut inflammation and gut permeability.
In addition to its medicinal properties, turmeric boosts the nutritional value of other foods. In particular, research shows that carrots and pumpkins better retain beta-carotene when cooked with turmeric.
A healthy and delicious spice, ginger is loaded with powerful nutrients for your mind and body.
Here are some ways that ginger can benefit your health:
- In herbal medicine, ginger has been used to reduce intestinal gas and soothe the intestinal tract.
- Modern research has also revealed that ginger has antioxidant and anti-inflammatory effects.
- The gingerols in ginger may reduce pain and improve mobility in people with osteoarthritis or rheumatoid arthritis.
- Ginger can also promote healthy sweating and, as a result, detoxification.
Enjoy the power of spinach, turmeric, and ginger in our delicious green curry chicken and wild rice buddha bowl:
- 1 cup wild rice, rinsed
- 3 cups water
- ¼ tsp turmeric
- 1 cup chicken broth
- 3 tbsp coconut oil
- 1 pound boneless, skinless chicken thighs, cut into ½-inch strips
- 2 cloves garlic, minced
- 1½ tbsp ginger, finely chopped
- 1 cup onions, finely chopped
- 3 tbsp green Thai curry paste
- 1 can unsweetened coconut milk
- 2 tsp tamari
- 2 cups baby spinach, finely chopped
- ½ cup asparagus, each spear chopped lengthwise into three, with hard stalks removed
- 1 cup carrots, sliced lengthwise
- Kosher salt and freshly ground black pepper to taste
- Fresh cilantro leaves, chopped
- Fresh Thai basil leaves, chopped
- Lime, sliced into wedges
- Combine the wild rice, water, turmeric, and a pinch of salt and pepper in a medium saucepan. Bring it to a boil, then cover, reduce the heat to low, and simmer until the rice is tender and pops open (about 45-60 minutes). Remove the saucepan from the heat, keeping the rice covered. Let the rice steam for about 5-10 minutes.
- Meanwhile, heat 1 tbsp of coconut oil on medium heat in a large saucepan. Season the chicken with salt and pepper on both sides. Add the chicken to the pan and cook it until it’s slightly browned (approximately 4-5 minutes). Transfer the chicken to a chopping board and slice it when it cools.
- Heat the remaining coconut oil in the same pan over medium heat. Add the onions, garlic, and ginger and sauté them until they’re tender (approximately 5 minutes). Stir in the green curry paste and cook for 5 more minutes. Stir in the coconut milk, chicken broth, salt, and pepper. Bring it to a low boil, then reduce the heat to low and simmer for 15 minutes. Add the asparagus, baby spinach, carrots, and sliced chicken. Cook for another 10 minutes or until the carrots and asparagus are tender. Remove the pan from the heat and stir in the tamari.
- To serve, divide the wild rice among your bowls and top it with the green curry chicken. Garnish with fresh cilantro, Thai basil leaves, and lime wedges.
Tips & Tricks:
- Add more flavour to this green curry chicken bowl by cooking the rice in stock or bone broth. This will give it a flavourful taste.
- Want to lose weight? Transform this recipe into a keto-friendly meal by making cauliflower rice or broccoli rice instead of wild rice.