October Lunch Recipe – Tomato Basil Garlic Chicken

October Lunch Recipe – Tomato Basil Garlic Chicken

Less than 30 minutes are needed to put together this anti-inflammatory lunch dish. Not only is it quick and easy to prepare (a one skillet recipe) but it’s packed full of flavor. Tomatoes are a nutritional powerhouse being high in vitamin C, potassium, and lycopene. Lycopene is an antioxidant with impressive anti-inflammatory properties. Basil leaves contain powerful essential oils, including eugenol, citronellol and linalool which help to lower inflammation through their enzyme inhibiting properties. The anti-inflammatory properties of basil may help lower risk of heart disease, rheumatoid arthritis, and inflammatory bowel conditions. Garlic is a delicious addition to just about any savory dish. It contains diallyl disulfide, an anti-inflammatory compound that curbs the effects of pro-inflammatory cytokines. Therefore, garlic can help fight inflammation and may even help prevent cartilage damage from arthritis. Eating dried Red Pepper flakes help give relief from digestive issues, pain, and inflammation! One teaspoon only contains 6 calories and they are rich in Vitamins A, C, B-6, E, magnesium, iron, and potassium. Zucchini is high in fiber, and some studies have shown a link between fiber-rich diets and lower levels of inflammation markers in the blood.

INGREDIENTS

  • 1 lb. boneless skinless chicken breasts
  • 2 tablespoons olive oil
  • 1/2 yellow onion, diced
  • 3 garlic cloves, minced
  • 14.5 ounce can Italian chopped tomatoes
  • one handful fresh basil, about 1 cup loosely packed, loosely packed, cut into ribbons
  • 1/4 teaspoon crushed red pepper flakes
  • 4 medium zucchini, courgette, spiralized into spaghetti-like noodles
  • salt & pepper to taste

 

INSTRUCTIONS

  1. Pound the chicken with a meat mallet to an even thickness all around, around one inch in the thickest section. This will ensure rapid and even cooking of the meat. Sprinkle both sides with salt and pepper.
  2. Add 1 tablespoons of the olive oil to a large skillet, until warm. Add the chicken and pan fry each side for a few minutes until browned.
  3. Once the chicken is cooked through and browned remove it from the skillet and set aside on a separate plate.
  4. Using the same skillet, add the rest of the olive oil and sauté the onion for around 5 minutes until it becomes soft. Then add the garlic and sauté for additional minute or so. Add the tomatoes and basil to the skillet and season with the salt, pepper, and red pepper flakes to taste.
  5. Simmer for around 10 minutes until the sauce thickens and reduces. Make sure to stir occasionally.
  6. Add the chicken back to the skillet along with the spiralled zucchini. Allow to soak in the sauce for a few minutes before serving.

ANRF
Article Author
Arthritis National Research Foundation
arthritisresearch@curearthritis.org

The Arthritis National Research Foundation's mission is to provide initial research funding to brilliant, investigative scientists with new ideas to cure arthritis and related autoimmune diseases. Writing articles about the patients affected and the science being done to find a cure shows why we need to come together to #CureArthritis!

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