Turmeric: Used in traditional Asian medicine for centuries, this spice is noted for its digestive, anti-inflammatory and anti-infectious properties. Because of its high level of polyphenols, it also shows very significant antioxidant properties, which could explain the spice’s influence on the prevention of certain cancers. To increase the bioavailability of turmeric, add pepper, which aids in the body’s absorption of curcumin, the active ingredient in turmeric.
Kale (chou frisé): 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 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 Orzo with Kale & Turmeric
Author: George Brown College Culinary Program
- ¾ lb Skinless boneless chicken breast
- 2 ½ cups Water
- ½ tsp. Salt
- 2 tbsps. Olive Oil
- ½ cup Shallot, finely diced
- 1 tbsp. Lemon juice
- 4 tsp. Turmeric
- ½ tsp. Black pepper
- 2 each Plum tomatoes, small diced
- 2 cups Orzo
- 2 cups Kale, stems removed and thinly sliced
- ½ cup Flat leaf parsley, finely chopped
- Place the chicken breast and water in a medium pot, season with ½ tsp. of salt. Over medium heat, simmer the chicken for 10-12 minutes, or until no longer pink inside. Transfer the chicken breasts onto the cutting board and let cool. Reserve the chicken broth for step 5.
- Heat a large sauté pan over medium heat. Once the pan is hot, add olive oil and shallots. Cook the shallots for 5 minutes, until translucent. Stir in the lemon juice, and cook for 5 more minutes.
- Add turmeric and black pepper, and cook for 30 seconds.
- Add half the tomatoes and sauté for 2 minutes, stirring continuously.
- Stir in the orzo and 2 cups of chicken broth. Cover the pan with a lid, and bring the orzo mixture to a simmer. Reduce heat to medium-low and cook the orzo for 15 minutes, or until all the water has been absorbed.
- Meanwhile, shred or thinly slice the chicken breasts into ½-inch strips.
- Once the orzo is cooked, remove from heat and stir in the remaining tomatoes, kale, parsley, and chicken. Let the orzo mixture sit for 5 minutes before serving.
This dish is best eaten warm. To reheat leftovers, add 1-2 tbsps. of water to the dish before warming up.