Cauliflower and Chickpea Curry
Combine roasted cauliflower with chickpeas and coconut milk, season with curry powder and you have a delightful way to eat this cancer-preventive crucifer.
Roasting cauliflower causes its natural sugars to caramelize, which brings out a more delicate nutty flavor and keeps it more formed. The combination of roasted cauliflower and tomatoes with sautéed onions and garlic, wilted baby spinach and chickpeas produces a wonderful garden flavor. The chickpeas contribute their own nutty flavor and a crunchy texture while providing health-promoting fiber and plant-based protein.
Curry connotes dishes and sauces made with a mixture of pungent spices, usually turmeric, cumin, coriander, fenugreek, ginger, garlic and chilies. Common in India and South Asian countries, curry dishes vary from country to country, even within country regions. Curry colors range from yellow, red, green to brown and the amount of spices used, as few as five to more than twenty, also varies. Curry powder is a mixture of spices commonly found in curries and is said to be an invention of the British who wanted to replicate Indian cuisine they enjoyed during the British Raj. Most curry powders include turmeric, which gives curries their yellow color. Curcumin is the compound in turmeric that gives it its golden hue and is showing promise as an anti-cancer and anti-inflammation phytochemical.
- 1 large cauliflower, cut into florets
- 1½ pints cherry tomatoes, cut in half
- 2 Tbsp. canola oil, divided
- Salt and freshly ground black pepper
- 2 medium onions, chopped
- 2 cloves garlic, minced
- 2 Tbsp. curry powder
- 2 (15 oz.) cans no salt added chickpeas, drained and rinsed
- 1 cup light coconut milk
- 1½ cups low-sodium vegetable broth
- 3 cups baby spinach
Preheat oven to 375 degrees.
In large mixing bowl, toss cauliflower and tomatoes with 1 tablespoon oil and arrange in single layer on rimmed baking sheet. Season with salt and pepper. Roast until florets are browned in spots and tomatoes are soft, about 25 minutes.
In medium pot, heat remaining oil over medium-high heat and sauté onion, about 5 minutes. Add garlic and curry powder and sauté an additional 3-4 minutes.
Add chickpeas, coconut milk and broth, and bring to a boil. Reduce heat to medium, cover, and simmer 8 minutes.
Gently stir cauliflower and tomatoes into pot and cook 6 minutes. Stir in spinach and cook 1-2 minutes, until spinach wilts. Serve hot or let cool and refrigerate to serve chilled later.
Makes 8 servings.
Per serving: 224 calories, 9g total fat, (3g saturated fat), 30g carbohydrate, 10g protein, 9g dietary fiber, 67 mg sodium.
Lime and Chicken Soup with Avocado
Combine chicken with lime and a medley of vegetables and herbs to enjoy an unusual soup that is healthy and satisfying. Limes, like lemons, are an excellent source of antioxidant vitamin C and a good source of the B vitamin folate. Loaded with phytochemicals like limonoids and flavonoids. Avocado also adds beneficial monounsaturated fat and vitamin E.
You can prepare this easy-to-make soup with leftover chicken. And, the soup itself makes a great leftover. Simply refrigerate it or freeze for a super cold day with little time to cook. Whether enjoyed freshly made or reheated later, Lime and Chicken Soup with Avocado is part of a cancer prevention home menu because of its powerful combination of lime, vegetables, herbs and spices.
- 2 Tbsp. extra virgin olive oil
- 1 large yellow onion, chopped
- 3 stalks celery, thinly sliced
- 1 medium jalapeño pepper, seeded, diced
- 5 cloves garlic, minced
- 1 lb. boneless, skinless chicken breast
- 1 cup frozen corn
- 1 can (14.5 oz.) no salt added diced tomatoes
- 6 cups reduced-sodium chicken broth
- 1½ tsp. Italian seasoning
- 1 tsp. oregano
- 1/4 tsp. cumin
- 3 medium limes, 2 cut in half, 1 cut into 6 wedges for garnish
- 1/2 bunch cilantro, rinsed, chopped
- 1 medium avocado, cut into 1/2-inch cubes
In soup pot, heat oil over medium-high heat. Sauté onion, celery, jalapeño and garlic for 6 minutes or until tender. Add whole chicken breast, corn, tomatoes, broth, Italian seasoning, oregano and cumin to pot. Stir to mix ingredients. Over high heat bring soup to a boil. Reduce heat, cover and simmer for 55 minutes.
Remove chicken breast to large platter and shred using two folks. Return chicken to soup. Squeeze juice of 2 limes into soup. Add cilantro and gently stir. Ladle soup into serving bowls. Top each bowl with avocado, garnish with lime wedge and serve.
Makes 6 servings.
Per serving: 258 calories, 12 g total fat (2 g saturated fat), 18 g carbohydrate, 24 g protein, 4 g dietary fiber, 589 mg sodium.