The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (37 page)

PER SERVING

Calories: 385; Total Fat: 19g;

Total Carbohydrates: 20g;

Sugar: 17g; Fiber: 3g;

Protein: 35g; Sodium: 762mg

CHICKEN LETTUCE WRAPS

CHICKEN BREAST WITH CHERRY SAUCE

CHICKEN WITH FENNEL AND ZUCCHINI

SESAME, BROCCOLI, CARROT, AND CHICKEN STIR-FRY

CHICKEN WITH BROWN RICE AND SNOW PEAS

CHICKEN SKEWERS WITH MINT SAUCE

SOUTHWEST CHICKEN AND BLACK BEAN RICE BOWL

SPICE-RUBBED CHICKEN

CHICKEN THIGHS WITH SWEET POTATOES

CHICKEN CURRY

COCONUT CHICKEN

CHICKEN FINGERS WITH HONEY-MUSTARD-SESAME SAUCE

EASY TURKEY BREAKFAST SAUSAGE

GARLIC-MUSTARD LAMB CHOPS

SPICY CHICKEN DRUMSTICKS

LAMB STEW

LENTIL-LAMB RAGU

SERVES 4 / PREP TIME: 20 MINUTES

Inspired by the lettuce cups served in many restaurants, this version is a fun and tasty meal for the whole family. Having the ingredients prepped and on hand makes this a fast dinner on a busy night.

2 heads butter lettuce, 8 lettuce cups total

1 pound grilled boneless skin-on chicken breast, cut into ½-inch cubes

1 cup shredded carrots

½ cup thinly sliced radishes

2 scallions, sliced thin

2 tablespoons chopped fresh cilantro

½ cup toasted sesame oil

3 tablespoons freshly squeezed lime juice

1 tablespoon coconut aminos

1 garlic clove

1 thin slice fresh ginger

1 teaspoon lime zest

1 tablespoon sesame seeds, divided

1.
Place the lettuce cups on a serving platter.

2.
Evenly divide the chicken, carrots, radishes, scallions, and cilantro among the lettuce cups.

3.
In a blender or food processor, combine the sesame oil, lime juice, coconut aminos, garlic, ginger, and lime zest. Blend until smooth.

4.
Drizzle the chicken and vegetables with the dressing and sprinkle each with sesame seeds.

STORAGE TIP:
The dressing can be made up to a week ahead and stored in an airtight container in the refrigerator.

PER SERVING

Calories: 342; Total Fat: 30g;

Total Carbohydrates: 13g;

Sugar: 4g; Fiber: 3g;

Protein: 7g; Sodium: 40mg

SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES

Cherries are loaded with anti-inflammatory properties and are said to help with gout and other joint-related issues. The coconut oil used here enhances the fruitiness of the dried cherries and the balsamic vinegar adds depth. Serve with Cauliflower Purée (see
here
) and steamed broccoli to make a complete meal.

1 tablespoon coconut oil

4 boneless skinless chicken breasts

Salt

Freshly ground black pepper

2 scallions, sliced

¾ cup chicken broth

1 tablespoon balsamic vinegar

½ cup dried cherries

1.
Preheat the oven to 375°F.

2.
In a large ovenproof skillet over medium-high heat, melt the coconut oil.

3.
Season the chicken with salt and pepper. Place the chicken in the pan and brown it on both sides, about 3 minutes per side.

4.
Add the scallions, chicken broth, balsamic vinegar, and dried cherries. Cover with an ovenproof lid or aluminum foil and place the pan in the preheated oven. Bake for 20 minutes, or until the chicken is cooked through.

PER SERVING

Calories: 379; Total Fat: 14g;

Total Carbohydrates: 17g;

Sugar: 9g; Fiber: 5g;

Protein: 43g; Sodium: 308mg

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

A Mediterranean stir-fry! By cutting the breast meat into strips, it cooks in no time. If your chicken is frozen, defrost it about halfway and then cut it into the strips. It’s easier to cut when still partially frozen. Plus, it’ll finish defrosting by about the time it’s ready to go in the pan.

2 tablespoons extra-virgin olive oil

4 boneless skinless chicken breasts, cut into strips

1 leek, white part only, sliced thin

1 fennel bulb, sliced into ¼-inch rounds

3 zucchini, sliced into ½-inch rounds

½ cup chicken broth

1 teaspoon salt

½ teaspoon freshly ground black pepper

½ cup sliced green olives

2 tablespoons chopped fresh dill

1.
In a large pan over high heat, heat the olive oil.

2.
Add the chicken strips. Brown them for 1 to 2 minutes, stirring constantly. Transfer the chicken and its juices to a plate or bowl and set aside.

3.
Add the leek, fennel, and zucchini to the pan. Sauté for 5 minutes.

4.
Return the chicken and juices to the pan. Pour in the broth. Add the salt and pepper. Cover the pan and simmer for 5 minutes.

5.
Remove the pan from the heat, and stir in the olives and dill.

TIME-SAVING TIP:
Many large grocery stores sell pre-cut chicken breast strips in the self-serve section.

PER SERVING

Calories: 418; Total Fat: 20g;

Total Carbohydrates: 15g;

Sugar: 5g; Fiber: 4g;

Protein: 45g; Sodium: 1121mg

SERVES 4 TO 6 / PREP TIME: 15 MINUTES / COOK TIME: 15 MINUTES