This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is NOT safe for those who are sensitive to gluten.
"Never eat Chinese food in Oklahoma." -Bryan Miller, Food critic
By cooking the onions for a long time until they are milky and translucent, most people with GERD can tolerate them, where onions that are cooked lightly or are raw will provoke symptoms.
Likewise, it's important to make sure that those with GERD use as little fat when cooking as possible. Many people have trouble with Asian foods triggering reflux because it usually has a lot of fat. A recipe like this could have as much as 80 grams of fat in an Asian restaurant. Cutting the fat out is easy and if you use this recipe as a guide many of your other favorites can be made GERD friendly.
Ginger and ginger extracts have been shown in many studies to help with nausea and may help prevent reflux.
Servings = 4 | Serving size = about 1 1/2 cups over rice
Cooking Time = 60 Minutes
This recipe can be multiplied by 2, 3, 4.
This keeps well for about 48 hours in the fridge. Reheat gently.
|1 cup||frozen shelled edamame (soybeans)|
|1 cup||brown rice (uncooked)|
|2 tsp||dark sesame oil|
|1 medium||white onion (diced)|
|1 clove||garlic (minced)|
|1 lb||boneless skinless chicken breast (cut into strips)|
|1/2 cup||raw cashews|
|1 Tbsp||fresh ginger (peeled and minced)|
|1/2 cup||low sodium chicken or vegetable broth|
|2 Tbsp||low-sodium soy sauce|
|1 Tbsp||maple syrup|
Remove the edamame from the freezer, place in a colander and rinse with cool water. Set aside.
In a medium sauce pan, heat the water and when it boils, stir in the brown rice.
Reduce heat to medium-low and simmer, partially covered, for 25-30 minutes.
Do not boil away all of the liquid and do not stir the rice.
When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered.
While the rice is cooking, place 1 teaspoon of the dark sesame oil in a large nonstick skillet. Add the diced onion and cook gently, stirring occasionally. Do not allow the onion to brown, but it should cook until soft and translucent. This will take at least ten minutes. Remove the onions to a bowl and set aside.
Add the other 1 teaspoon of dark sesame oil to the pan with the minced garlic. Cook gently for about 5 minutes until it is soft. Do not let the garlic brown.
Add the chicken breast, cashews and ginger to the cooking garlic. Cook, stirring frequently, until the outside of the chicken has cooked.
Stir in the chicken broth, soy sauce and maple syrup. Add the onions back into the pan and cook, stirring gently, for about 5 minutes.
Add the thawed edamame and cook for another five to eight minutes until the chicken is cooked through. Serve over the cooked brown rice.
Serving size = about 1 1/2 cups over rice
Servings = 4
Amount Per Serving
|Calories 529||Calories from Fat 145|
|% Daily Value|
|Total Fat 17g||26%|
|Saturated Fat 3g||16%|
|Monounsaturated Fat 7g|
|Trans Fat 0g|
|Total Carbohydrates 55g||18%|
|Dietary Fiber 6g||22%|
|Vitamin A 1%||Vitamin C 9%|
|Calcium 9%||Iron 26%|
|Vitamin K 16 mcg||Potassium 830 mg|
|Magnesium 188 mg|