First Do No Harm

Creamy Curried Chicken

This is truly a bachelor's recipe, in that the amounts are up to you. It's a very simple dish to make with so many variations you could have it every night for a week and never have the same dish. It is a healthy dish and the secret to it's healthy qualities (besides the black rice) are the ginger and turmeric; both fight inflammation and keep your blood sugar from spiking. Then there's the bok on.


Coconut Oil
Fresh Ginger (chopped)
Curry Powder (Turmeric, Cumin)
Garlic (chopped or smashed)
Chicken (or pork, or beef)
Celtic Sea Salt (to taste)
Bok Choy
Greek Yogurt
Coconut Milk
Black Rice

Korean Hot Stir-fry Starter
Cayenne Pepper/Habanero Pepper Sauce
Fish Sauce (Nuoc Mam Nhi)
San-J Organic Tamari Sauce/Organic Soy Sauce

Again, this is a real bachelor recipe. No measuring is needed here; everything is done to taste (and creativity).

First you'll want to start your Black Rice (use a bit more water than normal two to one is normal) and cook it a bit longer than most rice (boil at first, then simmer for about 50 minutes to an hour). When the rice is half finished (about thirty minutes to go), you'll want to warm up a frying pan with a tablespoon or two of coconut oil.

Then shave your fresh ginger (about a tablespoon per person) then mince finely and add to the coconut oil. Mince up some cloves of garlic (or crush them) and set aside for ten minutes.

Chop up some onion, add that to the pan.

Now comes a bit of fun. You can add some soy sauce, or fish sauce, or both but definitely a bit of Celtic Sea Salt. If you like it hot, a Korean Hot Stir-fry Starter is great to add, however, hard to find. There is no English on the package. There's just a picture of a red hot pepper. I get mine from an Asian store in St Paul, MN. So, just visit any good Asian store, or Thai store and look for a good hot stir-fry starter. You can also pick up some fish sauce, but the best is called Nuoc Mam Nhi.

Add some curry powder (again about a tablespoon per person eating). Add whatever sauces you like, and if it pleases you a little wine. People ask me what's the best wine for cooking. The answer is: whatever you've got. Hey, you only live once, just let the wine fly. I've used Rhubarb wine in this recipe, and Concord Grape, a Heavy Merlot, a Pinot Noir, and even a Riesling. They're all good.

Now look at the sauce you've got going and ask yourself how hot you want it. It's at this time I add my cayenne pepper or habanero pepper sauce.

Next comes the meat: Chicken, pork, or beef. Chicken and pork have to be cooked thoroughly. The beef, not so much. Slice up, stir in. Cook the chicken and pork thoroughly before adding the bok choy, for beef, you can add the bok choy right away.

Chop up your bok choy and add it.

Now to make it creamy. A huge tablespoon (or two) of Greek Yogurt and some coconut milk. Cover and simmer for about fifteen minutes, stirring once in a while. While stirring you can taste and toss in some more fish sauce as desired.

Served over black rice, this meal is delicious and healthy.

First, the black rice is full of fiber (fiber keeps your blood sugar from spiking), and the rice has more antioxidants than a bowl of blueberries. The ginger and curry (turmeric) keep your inflammation index down and also keep your blood sugar from spiking.

Note on Turmeric: Apparently I'm not too old to learn new tricks. I've just discovered that adding a little black pepper to turmeric increases the bioavailability of the turmeric about a thousand times.

The bok choy is a cruciferous vegetable. It has phytochemicals that detox xenoestrogens (which can hold weight on you) and also fight cancer. The coconut milk and oil are just heart healthy. This meal is filling, delicious, and healthy for every part of your body. And it's fun to make because you can really get creative with it.

For weight loss (fewer calories), cut out the Greek Yogurt, and use a little less coconut milk. That's it.

You can add other veggies or mushrooms, add a bit more garlic, more hot pepper sauce. It's all up to your taste, but it's easy to fix, and very good for you. What more could you ask from your food?


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