Recipe 7: Chicken & Apple sausage with asparagus, onions, peppers and brown rice

Recipe 7: Chicken & Apple sausage with asparagus, onions, peppers and brown rice

Serves 2  (485 calories per serving)

Ingredients:

½ cup brown rice

1 ½ cup low sodium chicken stock

1 package Chicken&Apple sausage (made by Artisan Fresh)

1 vidalia onion

1 red bell pepper

1 bundle Asparagus (fresh)

2 tablespoons olive oil

Salt and Pepper

Directions:

(rice)

Add rice and chicken stock to a saucepan. Bring to boil, reduce to simmer. Cover and simmer for 45 minutes.  DO NOT LIFT THE LID!!!! If you lift it the rice will not steam.

(sausage)

Add olive oil to a deep pan or wok. Add sliced onion and cook on medium heat for 20 minutes. Add a few dashes of salt and pepper. Add sliced chicken sausage and cook on medium for 10 minutes before adding sliced peppers and asparagus. Cover and simmer for 5 minutes.

Add rice and chicken sausage together. Because the chicken sausage was sliced it will release a lot of delicious juices. Don’t waste it!

(all recipes are originals created by Brittney Owens and are not to be reproduced)

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Brown rice: The difference between Brown and white rice is that white rice has the hull, bran and germ removed. Brown is less processed. Both have fairly equivalent calorie and carbohydrate ratios, but brown rice has a higher fiber content and vitamins like magnesium and selenium. Magnesium deficiency has been linked to angina attacks and cardiovascular disease. It is also an effective for migraine http://www.secrets-about-vitamins.com/what-does-magnesium-do.html Selenium helps protect cells and to create white blood cells which are necessary to fight infection. People with Selenium deficiency have faster progressions of disease. Selenium deficiency has also been linked to cancer http://www.psychologytoday.com/blog/evolutionary-psychiatry/201110/selenium-and-the-brain.

Chicken: Provides protein and is lower in fat than red meat. Protein is needed to build (and rebuild) muscles. Chicken also contains selenium and b6.

Vidalia onion: contain vitamin C, B6 and flavonoids. Flavonoids are antioxidants that are naturally occurring in plants. Flavonoids are being studied for their potential to prevent tooth decay, reduce common cold occurrence, and to reduce the risk of cancer, heart disease, and degenerative disease (wisegeek.com).

Red bell pepper:  contain carotenoids. Red peppers contain more antioxidants than any other color, such as lycopene. You can spot veggies and fruits that contain lycopene by their red skin. Lycopene (according to Medical news today and other sources) can help prevent prostate cancer. Lycopene as also been associated with decreased risk of cardiovascular disease and macular degeneration (eye) according to Mayoclinic.com

Asparagus: Contains Vitamins A, C, and K. It is full of folate and antioxidants. Vitamin A aids in vision and healthy teeth, skin, and tissue. People who have difficulty seeing in dim light are likely to have a deficiency in vitamin A. People with a deficiency may also experience dry eyes, blindness, diarrhea, poor skeletal growth, and infections.

Olive oil: Omega-9 fatty acid which helps reduce the risk of heart disease and promote heart health by reducing cholesterol levels. Omega-9s also improve the immune system and can protect against certain cancers.