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This light and healthy dish features bok choy, basil and tahini. Bok choy, also known as Chinese cabbage, is rich in fiber, vitamin C, folate, beta-carotene and indoles.

Indoles, chemicals found in all cruciferous vegetables, increase the ability of the liver to metabolize estrogen. This is favorable for reducing risk of breast and prostate cancer. Basil is an easy-to-grow herb of summer that boasts anti-viral, antioxidant, anti-microbial and anti-cancer qualities. Tahini, made from ground sesame seeds, adds flavor similar to peanut butter, but slightly more bitter. Sesame seeds are high in mono-unsaturated fat and lignans. Diets high in lignans, also found in high concentration in flax seeds, are associated with a decreased risk of both breast and prostate cancer. Tahini can be found in most any grocery and is one component of hummus.

Shopping List:

1 chicken breast—chopped

Bok choy—1 bunch, sliced (stalks and leaves)

½ sweet onion—chopped

2-3 carrots—sliced

Fresh basil—minced

Vegetable broth (or chicken)

Tahini paste

Rice vinegar

Macadamia or other cooking oil

Paprika

Fresh or powdered ginger

Mild curry paste

Fresh cashew nuts

Brown rice or brown rice pasta

Easy Cooking Steps:

Sauté the onions and chicken in cooking oil on medium-high heat until brown. Add a splash (1/4-1/2 cup) of broth and lower the heat to simmer. Add the bok choy, carrots and basil and cover. After simmered for 5 minutes add 1-3 tablespoons of tahini paste, a splash of rice vinegar, ½ teaspoon paprika, ½ teaspoon powdered ginger, 1 teaspoon mild curry paste and salt to taste. A swirl of agave nectar can be added for sweetness if desired. Simmer covered for another 5 minutes and then stir in cashew nuts. Serve over rice pasta or rice.

Recipe compliments of First Do No Harm Health Systems.

Categories: Nutrition, Recipe Ideas,

Previous Comments

Shelley Kietzman- Nov 18, 2009

I've been using bok choy in stir fry lately because I heard it was healthy, but never knew exactly "why"! Good to know, I will try this chicken recipe next time!