This one pan dish is a simple yet exciting, anti-inflammatory meal.
After a busy day with work, family, and errands, you can feel confident preparing this low-stress dish filled with important nutrients.
Not to mention – minimal dishes to clean up!
The cauliflower in this dish is an excellent source of Vitamin C. Vitamin C has been shown to act as an anti-inflammatory, reducing inflammatory markers in the blood (1).
Carrots contain carotene, which is a pigment molecule giving this vegetable is marked orange colour. Carotene has been shown to have anti-inflammatory properties and is protective against liver disease(2).
While these vegetables contain their own anti-inflammatory properties, adding turmeric is the secret powerhouse ingredient in this recipe! Turmeric is a strong spice with a bright golden colour. Its main component is curcumin which is a powerful anti-inflammatory compound. Curcumin has demonstrated the ability to reduce inflammation in a number of diseases including cancer, arthritis, and diabetes3. Daily intake of as little as 1 gram of curcumin has been shown to reduce blood markers of inflammation in individuals with metabolic syndrome (4). To learn more about the benefits of turmeric and its anti-inflammatory properties, read Koru’s recent article here!
Extra virgin olive oil is another hidden gem in this recipe. Extra virgin olive oil is considered by many to be one the healthiest fats to consume. Many researchers have studied the effects of extra virgin olive oil through examining the Mediterranean diet, where extra virgin olive oil is a staple ingredient. These studies have demonstrated that individuals who consume a minimum of 50ml daily have lower levels of inflammatory markers in their blood (5).
If you’re feeling extra hungry, try adding a bit of coconut milk to the curry for a creamier texture!
- Chambial, S., Dwivdei, S., Shukla, K., John, O., & Sharma, P. (2013). Vitamin C in Disease Prevention and Cure: An Overview. Indian Journal of Clinical Biochemistry. 28(4), 314-328. doi: 10.1007/s12291-013-0375-3
- Yilmas, B., Sahin, K., Bilen, H., Bahcecioglu, I., Biliir, B., Ashraf, S., … & Kucuk, O. (2015). Carotenoids and non-alcoholic fatty liver disease. Hepatobiliary Surgery and Nutrition. 4(3), 161-171. doi: 10.3978/j.issn.2304-3881.2015.01.11
- Menon, V., & Sudheer, A. (2007). Antioxidant and anti-inflammatory properties of curcumin. Advances in Experimental Medicine and Biology. 595. 105-125. doi: 10.1007/978-0-387-46401-5_3.
- Panahii, Y., Hosseini, M., Khalili, N., Naimi, E., Majeed, M., & Sahebkar, A. (2015). Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome: A randomized controlled trial and an updated meta-analysis. Clinical Nutrition. 34(6), 1101-1108. doi: 10.1016/j.clnu.2014.12.019
- Casas, R., Sacanella, E., Urpi-Sarda, M., Chiva-Blanch, G., Ros, E., Martinez-Gonzalez, M., …& Estruch, R. (2014). The effect of the Mediterranean diet on biomarkers of vascular wall inflammation and plaque vulnerability in subjects with high risk for cardiovascular disease. A randomized trial. PLoS One, 9(6). doi: 10.1371/journal.pone.0100084
Golden Cauliflower Chicken Curry
- 4 Carrots medium
- 1 head Cauliflower
- 1 Zucchini medium
- ¼ cup Extra Virgin Olive Oil
- 1½ lbs Chicken Breast skinless
- 2 cups Broth bone broth or chicken broth
- 1 tbsp Curry Powder
- 1 tbsp Turmeric powder
- Salt and Pepper to taste
- Parsley to garnish
- Wash, peel, and chop carrots into coins. Wash, stem, and chop cauliflower into 1” florets. Wash and slice zucchini into thick slices. Set aside.
- Heat a large pot or deep pan over medium heat. Add oil to begin warming.
- Slice chicken breast into thin strips. Once oil is warmed, place chicken breast strips into the pan to begin cooking. Stir frequently to avoid the chicken sticking to the pan, and to ensure it is cooking evenly.
- After 7-8 minutes, once chicken is nearly cooked through, add curry, turmeric, and black pepper to the pan. Saute for 1-2 minutes until the spices become fragrant.
- Add broth and vegetables. Stir to combine ingredients.
- Bring to a rolling boil, then cover and simmer for approximately 15 minutes until vegetables are soft. Stir regularly.
- Uncover and add salt and pepper. Keep the dish at a strong boil to allow the sauce to thicken to desired consistency.
- Portion between serving bowls and garnish with parsley if desired.