Turmeric: Turmeric’s star status is rooted in curcumin, an active molecule that has anti-inflammatory properties and anti-cancer potential. It’s effect in laboratory animals has been well established by the observation that administrating this molecule to mice prevents the occurrence of tumors caused by various carcinogens. It’s important to note that the maximum benefits of turmeric rests on its association with piperine, a molecule found in pepper. Greater absorption has also been observed in the presence of ginger and cumin.
Broccoli: Cruciferous vegetables (including cabbage, broccoli and radish) are one of the most studied vegetable families and the topic of more than 20,000 scientific articles in past decades. They are the only plant foods that contain significant quantities of glucosinolates, phytochemical compounds activated by chewing. According to recent studies, regular consumption of vegetables from this family could reduce the risk of colorectal cancer by 30%.
Chicken Curry with Cauliflower Couscous
Author: George Brown College Culinary Program
- 1 lb Skinless, boneless chicken breast, diced into 1-inch cubes
- 1 tbsp. Lemon juice
- ½ cup 2% Plain Greek yogurt
- 1 small head Cauliflower
- 2 tbsps. Olive oil, divided
- ½ cup Onion, small diced
- 2 cloves Garlic, peeled and finely minced
- 1 tbsp. Ginger, peeled and grated
- 2 cups Okra, sliced into 1-inch pieces
- 3 tbsps. Garam masala seasoning – see Chef’s Tip
- 2 tsp. Turmeric
- 14 oz. Canned diced tomatoes
- 1 tsp. Salt, divided
- 1 tsp. Pepper, divided
- ¼ cup Cilantro, roughly chopped
- Place the chicken, lemon juice, ⅓ cup yogurt, half of the garlic, half of the ginger, 1 tbsp. Garam masala, and 1 tsp. turmeric in a bowl and stir to combine. Set aside.
- Preheat oven to 400°F (200C) and line a baking tray with parchment paper.
- Cut the cauliflower head into bite-sized pieces and pulse in food processor until you get a grain-like texture. Spread out the crumbled cauliflower onto the baking tray and drizzle with 1 tablespoon of olive oil and half of the salt and pepper. Bake for 10 minutes or until tender, stirring once during baking.
- Heat a large skillet over medium heat. Once hot, add the remaining olive oil and onions. Cook for 5 minutes, until translucent, then add the remaining garlic and ginger. Continue to cook for 1 minute.
- Add the okra and chicken and cook until chicken is no longer pink, about 5 minutes, stirring continuously.
- Add remaining 2 tbsp. Garam masala, 1 tsp. turmeric, salt and pepper. Stir to coat the chicken and okra. Cook for 1 minute, then add the tomatoes.
- Simmer for 10-15 minutes until chicken is cooked through. Add a splash of water if the pan gets too dry.
- Remove the pan from the heat and stir in the remaining yogurt.
- Serve immediately with cauliflower couscous.
- Look for Garam masala in the spice aisle of your local grocery store.
- If you want to add some heat, add a finely diced chili pepper in step 3.