The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (39 page)

SERVES 4 TO 6 / PREP TIME: 10 MINUTES / COOK TIME: 45 MINUTES

Almost nothing beats home-cooked chicken … the comforting smell alone is worth the effort. The brown rice flour (or coconut flour if you’re Paleo) helps give the chicken skin a crunchy texture, and the spices are the classic blend used by most markets for making rotisserie chicken. By cutting the chicken into pieces, the cooking timeis cut significantly. Apple juice keeps it all moist. Since the oven is already on to cook the chicken, make some roasted vegetables and sweet potatoes to round out your meal.

1 whole chicken, cut into 8 pieces

1 tablespoon brown rice flour, or coconut flour

1 teaspoon salt

1 teaspoon ground cumin

2 teaspoons sweet paprika

½ teaspoon garlic powder

½ teaspoon freshly ground black pepper

1 cup no-added-sugar apple juice

1.
Preheat the oven to 375°F.

2.
Place the chicken pieces in a baking pan.

3.
In a small bowl, combine the brown rice flour, salt, cumin, paprika, garlic powder, and pepper. Rub the spice mix onto the chicken pieces.

4.
Carefully pour the apple juice into the pan; avoid washing the spice mixture off the chicken.

5.
Place the pan in the preheated oven and bake for 35 to 45 minutes, or until the chicken is golden brown and cooked through.

ACTION PLAN TIP:
If you’re using this recipe as part of the Paleo Action Plan, double the quantities so you have enough leftovers for later in the week.

PER SERVING

Calories: 375; Total Fat: 21g;

Total Carbohydrates: 10g;

Sugar: 7g; Fiber: 1g;

Protein: 39g; Sodium: 1030mg

SERVES 4 TO 6 / PREP TIME: 10 MINUTES / COOK TIME: 45 MINUTES

Chicken thighs are almost impossible to overcook. The dark meat and bone keep them moist. If the thighs are on the small side, they will cook in about 35 minutes. The sweet potatoes contribute sugar, which helps brown the chicken, and they absorb all the deliciousness of the roasting juices and spices. Add a fresh garden salad or Green Beans with Crispy Shallots (see
here
) for dinner.

2 tablespoons extra-virgin olive oil or coconut oil

2 shallots, sliced thin

1 teaspoon salt

½ teaspoon ground cumin

½ teaspoon ground cinnamon

¼ teaspoon freshly ground black pepper

1 cup chicken broth

6 bone-in chicken thighs

2 small sweet potatoes, peeled and cut into ½-inch cubes

1.
Preheat the oven to 425°F.

2.
In a large baking dish, stir together the oil, shallots, salt, cumin, cinnamon, pepper, and chicken broth.

3.
Add the chicken and sweet potatoes. Stir to coat with the spices.

4.
Place the dish in the preheated oven and bake for 35 to 45 minutes, or until the chicken is cooked through and the sweet potatoes are tender.

ACTION PLAN TIP:
If you’re using this recipe as part of the Paleo or Mediterranean Action Plan, double the quantities so you have enough leftovers for later in the week.

PER SERVING

Calories: 524; Total Fat: 33g;

Total Carbohydrates: 22g;

Sugar: 1g; Fiber: 3g;

Protein: 33g; Sodium: 908mg

SERVES 4 TO 6 / PREP TIME: 10 MINUTES / COOK TIME: 4 HOURS

A classic curry begins with sautéing the aromatic vegetables in ghee. Ghee is butter that has been slowly cooked and strained of its solids, leaving behind a pure buttery oil. Even though ghee is made from dairy, once processed most people with dairy intolerances can digest it. Since this curry is made in the slow cooker, the sautéing step is skipped.

1 tablespoon Slow-Cooker Ghee (see
here
)

3 pounds boneless skinless chicken thighs

2 onions, chopped

2 garlic cloves, sliced thin

2 teaspoons minced fresh ginger

1 tablespoon curry powder

1 teaspoon ground coriander

1 teaspoon ground cumin

1 teaspoon salt

2 cups chicken broth

1 cup coconut milk

¼ cup fresh cilantro leaves

1.
In the slow cooker, combine the ghee, chicken, onions, garlic, ginger, curry powder, coriander, cumin, salt, chicken broth, and coconut milk. Cover and cook on high for 4 hours.

2.
Just before serving, stir in the cilantro.

SUBSTITUTION TIP:
If you don’t have ghee, use an equal amount of coconut oil or extra-virgin olive oil.

VARIATION TIP:
For a different taste that is still complementary, try swapping the cilantro with Thai basil.

PER SERVING

Calories: 866; Total Fat: 43g;

Total Carbohydrates: 11g;

Sugar: 5g; Fiber: 3g;

Protein: 103g; Sodium: 1270mg

SERVES 4 TO 6 / PREP TIME: 10 MINUTES / COOK TIME: 6 HOURS

While delicious all on its own, this recipe can be made even heartier by adding 2 cups of cubed sweet potatoes or winter squash and 1 pint of whole mushrooms (stemmed). Serve with rice or mashed sweet potatoes.

1 tablespoon coconut oil

6 bone-in skin-on chicken thighs

1 onion, sliced

2 garlic cloves, smashed

2 teaspoons curry powder

1 teaspoon salt

¼ teaspoon freshly ground black pepper

1 (13.5-ounce) can coconut milk

3 cups chicken broth

¼ cup chopped fresh cilantro

2 scallions, sliced

1.
Coat the slow cooker with the coconut oil.

2.
Add the chicken, onion, garlic, curry powder, salt, pepper, coconut milk, and chicken broth. Cover the slow cooker and cook on high for 6 hours.

3.
Garnish with the cilantro and scallions before serving.

ACTION PLAN TIP:
If you’re using this recipe as part of the Paleo, Mediterranean, or Time-Saving Action Plan, double the quantities so you have enough leftovers for later in the week.

PER SERVING

Calories: 652; Total Fat: 56g;

Total Carbohydrates: 10g;

Sugar: 5g; Fiber: 3g;

Protein: 32g; Sodium: 1277mg

SERVES 4 / PREP TIME: 20 MINUTES / COOK TIME: 15 MINUTES