One-pot Chicken Soup with Basil Coconut Rice


 

Wondering what’s for dinner? Try this Thai-inspired aromatic One-pot Chicken (or Tofu) Soup with Basil-Coconut Rice! It’s a simple, one-pot meal that’s healthy and delicious and covers all of your nutritional bases.

This meal has all the nutrient building blocks your body needs: chicken or tofu for your protein, rice for your carbs and coconut milk for your healthy fats!

We’ve also got some great macronutrients from the veggies included:

  • Garlic is rich in sulfur compounds which help regulate blood pressure (1). Garlic can help improve your iron metabolism, and may help regulate fat cell production (2).
  • Ginger is well known as an anti-inflammatory food, and its volatile oils are powerful scavengers of free radicals. It has proven anti-parasite, antimicrobial and anti-fungal properties (3).
  • Basil contains some beneficial volatile oils that have anti inflammatory benefits; great to have after you’ve conquered a tough workout session. It’s also great for your gut health. (4)

I love how easy this recipe is and how versatile soups are in general – it’s easy to add your favorite veggies and make substitutions with what you’ve got on hand!

One-pot Chicken Soup with Basil Coconut Rice

Yield: 2 servings

You will need: Cutting board and knife, measuring spoons and cups, small bowl, medium pot, cooking spoon

KeyT=Tablespoon; tsp=teaspoon

Ingredients:

  • 2 (5-6 oz) boneless skinless chicken breasts (or 12 oz tofu), cut into ½ inch cubes
  • 1 tsp coconut oil
  • 1/2 yellow onion, sliced
  • 3 garlic cloves, minced
  • 1 cup mushrooms, sliced
  • 1 T red curry paste
  • ½ cup long grain white rice
  • 2 cups low sodium chicken broth (or vegetable broth)
  • 1/2 lime, juiced
  • 2 T ginger, grated
  • 1/4 tsp sea salt
  • 1 (15 oz.) can lite coconut milk
  • 2 T fish sauce (optional)
  • 1 T honey (optional)
  • 3 T basil, sliced
  • 2 green onions, thinly sliced

Directions:

  1. Begin by cubing the chicken (or tofu) into ½ inch cubes. Season with a generous pinch of salt and allow to season in butcher paper or in a bowl.
  2. In a medium sized pot, heat coconut oil over medium high heat. Sear chicken (or tofu) and brown on all sides.
  3. Once it has a nice brown color add the onion, mushrooms, and garlic. Cook with the chicken or tofu till onions are softened, about 5 minutes.
  4. Add red curry paste, lime juice, ginger, coconut milk, fish sauce (optional), honey (optional), sea salt, rice, and chicken broth.
  5. Bring to a simmer over medium low heat. Cook for 15-20 minutes until rice is softened and vegetables are tender.
  6. Serve in bowls topped with basil and green onions.

Nutrition Facts

Serving Size: 1

Servings per Recipe: 2

Calories per Serving: 539

Protein: 39 grams

Carbohydrates: 46 grams

Fat: 19 grams

I hope you enjoy this recipe! Let me know in the comments below if you make it and how it turns out.


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References:

  1. Ried, Karin. “Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis.” Experimental and therapeutic medicine. 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6966103/ 
  2. Bonaventura, Joseph et al. “Allylation of intraerythrocytic hemoglobin by raw garlic extracts.” Journal of medicinal food. 2010. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3132946/
  3. Jabir Al-Awwadi, Najim A. “Potential health benefits and scientific review of ginger”. Journal of Pharmacognosy and Phytotherapy. 2017. https://academicjournals.org/journal/JPP/article-full-text-pdf/56E54E164970
  4. Bilal, Alia et al. “Phytochemical and Pharmacological Studies on Ocimum Basilicum Linn – A Review.”
    International Journal of Current Research and Review. December 2012. Web. http://ijcrr.com/article_html.php?did=1538

The post One-pot Chicken Soup with Basil Coconut Rice appeared first on The Betty Rocker.

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