by MELISSA FOX
Eating healthily doesn’t have to be bland. Practice mindfulness and add excitement to your table by exploring the world of flavour beyond our shores. Health coach Tania Kowalski shares two simple recipes that put a fresh spin on an old fallback.
THAI RED GINGER CHICKEN CURRY
1 pound of cubed boneless chicken thigh or breast meat
1 small white onion, diced
1 red bell pepper, diced
1 cup of snap peas or beans
1 tsp of minced garlic
1 tsp grated ginger
1/2 cup of chicken broth
1 can of coconut milk (I used light which will give the curry a slightly more liquid consistency)
1 tbsp of coconut oil
2-4 tbsp of red curry paste (you choose your level of spice)
1 tbsp fish sauce (I sometimes leave this out because of its strong smell)
1 tbsp soy sauce or vegetable aminos*
1 tsp paprika
1 tbsp of lime juice
Salt and pepper to taste
4 kaffir lime leaves** if you can find them (if not, leave them out)
*Vegetable aminos are concentrated amino acids derived from coconut or soybeans and can be used in place of soy sauce in everyday cooking.
**A staple in Southeast Asian cuisine, kaffir lime leaves can be substituted with lime or lemon zest
In a skillet over medium heat, sauté the onion until translucent.
Mash the curry paste, ginger, and garlic together, add to the skillet with the chicken and cook until the chicken is cooked halfway through, adding broth as needed to keep it moist.
Add a bit of salt and pepper to taste.
Add the red bell pepper and peas or beans and cook for a minute before adding the coconut milk, remaining chicken broth, soy sauce, fish sauce, and paprika. Mix and bring to a low boil.
Lower the heat and simmer for around 10 minutes
Note: Serve over basmati or cauliflower rice and enjoy!
CRISPY COCONUT CHICKEN
●1 package of boneless skinless chicken breasts or thighs
●1 cup unsweetened coconut milk, canned or in a carton (I’ve used the canned light version as well)
●1/2 cup shredded unsweetened coconut
●1/2 cup ground flaxseed meal
●1 tsp sea salt
If using chicken breasts, cut them in half or into smaller pieces if you’d like strips or nuggets.
Marinate the chicken in the coconut milk (refrigerate) for a few hours or overnight.
Set out a baking sheet and use a wire baking rack over the top to enable the chicken to brown on all sides. Set your oven to broil on high.
Mix the shredded unsweetened coconut, salt, and the ground flaxseed meal in a shallow dish and coat each piece of chicken with the mixture. Place the baking sheet on the middle rack and broil for 15-25 mins, depending on the size of the chicken pieces. Watch the chicken closely so that it doesn’t overcook.
Are you interested in learning more about Tania’s coaching ideology? Send her an email [email protected] or find here on Instagram @taniakfitness