Thai Chicken Stir-Fry with Holy Basil

Thai Chicken Stir fry with Holy Basil

Illness and conditions Holy Basil helps withHoly basil or Tulsi has medicinal properties. The leaves are used in Thailand for sharpen memory.

The leaves of holy basil are used during the rainy season, when malaria and dengue fever are widely prevalent.

The tender leaves are boiled with black tea, to use as a preventive against theses diseases.

A tea is also made from the leaves, and raw honey is added with fresh ginger as an effective remedy for bronchitis, asthma, influenza, cough and cold.

These little green leaves can also reduce blood cholesterol. Holy basil is also used as an anti-stress remedy.

Recent studies have shown that chewing 12 leaves of holy basil basil, twice a day, can help to fight stress.

Now for our featured recipe: Thai Chicken Stir-Fry with Holy Basil

avocado oil for Asian cooking - Thai Chicken with Holy Basil

Healthy Cooking to 500 Degrees

Cook 1 cup of your favorite rice according to package instructions (use chicken broth in place of water, provides more flavor for the dish).

2 tbsp. avocado oil

2 garlic cloves, crushed

8 ounces chicken breast, boneless and shredded into medium pieces

1 tbsp. red chili flakes

Red chili is a great source of beta-carotene, which is converted to vitamin-A to sponge cell damaging free radicals. The chili also helps reduce Red Chili Flakesinflammation and reduces blood clotting.

2 handfuls of holy basil

2 tbsp. fish sauce

1 tbsp. raw sugar

2 tbsp. chicken stock

Heat a wok (or similar pan) over medium heat. Add oil and garlic, stir-fry for a few seconds or until you smell the aroma of the garlic.

Turn up the heat to medium-high. Next add the chicken, chilli flakes, half of the basil, and stir-fry for 1 minute. Now add the fish sauce, raw sugar, and stock. Mix in well. Stir-fry until chicken is oblique.

Turn the heat to low, and add the rest of the basil. Stir-fry the contents of the wok or pan 30 seconds to 1 minute.

Plate some rice and spoon on top some Stir-Fried Chicken with Holy Basil and enjoy.

 

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Cooking a Healthy Stir Fry

Cooking a Healthy Stir FryStir-fry makes for a complete meal that can be made in a short time when you are famished. The majority of kids, including the picky eaters, will be happy with a colorful stir-fry for dinner.

Let’s discuss the items you will need for your stir-fry, such as the cookware to use. What cooking oil is best, and also the vegetables and the use of protein in your stir-fry’s.

Cooking Stir-Fry

Types of woks for Cooking a Healthy Stir Fry Stir-fry can be made in a Wok, which is a great cooking method as it cooks this food properly without having to add a lot of oil. A wok is built to heat up in such a way that food cooks fast, meats get a nice sear and vegetables cook quickly so they are not overcooked and retain their nutrients.

But, if you don’t have a Wok, you can use a cast iron skillet, hard anodized or ceramic coated cookware, but make sure they are really hot before adding the ingredients.

Healthy Oil

To cook your stir fry for heart health, you need to choose cooking oil that has a high smoking point because of the high temperature of frying.

Chinese cooks normally use peanut oil, which has a high smoke point and a pleasant nutty flavor, for stir-frying (and deep-frying). The Peanut Institute states that highly refined peanut oil does not contain allergen-containing proteins and is safe for people with even severe peanut allergies.

Keep in mind that peanut oil is 18% saturated fat, not a healthy fat for the heart, according to the medical community.

Almond oil is suitable to stir-fry with as it has a smoke point of 420 degrees. Almond oil contains the second highest percentage of monosaturated fats, behind olive oil. This type of fat has a number of potential health benefits including lowering total cholesterol, normalizing blood clotting and controlling blood sugar.

Olive oil is also suitable to stir-fry with, but only when using extra light olive oil, because it has a higher smoke point at 468 degrees over EVO oil which is 350 degrees.

Avocado OilAvocado oil has many uses and is great for lowering blood pressure. Avocado oil has a smoke point to 500 degrees. This oil is great for searing meats and frying vegetables. When the food hits the hot oil, the sugar content in the food caramelizes and proteins will be denatured and form a thin coating. This allows the food not to soak up any oil. Also because it is thicker than olive oil, you will find yourself using less of it in the pan. In the USA, if you live near a Costco, the price of the avocado oil for 1 litter is about $10.99 (2014). It isn’t certified organic, but it does state non-gmo avocados used.

The flesh of an avocado, including its oil have 20 vitamins and minerals, which include B-6, an essential B-vitamin for healthy red blood cells, nervous system, gums and teeth. Other nutrients include iron, potassium, lutein and folate. Avocado oil also contains potassium, pantothenic acid, copper and the phytonutrient lutein, which helps boost eye health as we age.

Each serving of avocado oil, 1 tablespoon contains about 1.6 grams of saturated fat, with no omega-6 fatty acids, which cause inflammation in the body.

Vegetables – Low in Calories and Fat

vegetables for stir-fryOne of the best things about a stir fry is the variety of vegetables you can use, such as cabbage, broccoli, peas, green beans, mushrooms and peppers. Most vegetables are high in fiber, keeping you full for long periods of time. Vegetables are low in calories as well and have no fat and so they can be eaten in abundance.

Protein in Your Stir-Fry

You can choose to use meat, like pork, beef, or chicken. But if you want an all vegetarian stir-fry, you can still have protein as well, by adding nuts or seeds.

Peanut sauce is a high-protein food offering 8 grams per 2 tablespoons. Also 1/4 cup of slivered almonds adds 6 grams of protein or 1/4 cup of sunflower seeds adds 7 grams of protein.

However you choose your protein, make sure to add it to your stir-fry. Protein is an essential building block for healthy tissue and muscles in the body.

Enjoying a good stir-fry also ensures you are getting your daily need of vegetables that provide all of the amino acids you need plus fiber and phytonutrients for a long healthy life.

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