nutritionist Chelsea

Hi, I’m Chelsea!

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21 Simple, Quick, & Easy Meals

Chicken Curry Bowl with Mango Chutney

I love using the Parampara spice mixtures from Mumbai, India because 1)they are absolutely delicious and of wonderful quality and 2)I love the meaning of “Parampara.” Parampara is a Sanskrit word that denotes valuable knowledge of a teacher being passed down to his student. I envision a little Parampara happening with my blogs and newsletters, as I hope to empower you with culinary and nutritional knowledge! The following recipe makes a wonderful dinner:

What (your ingredients): 1 teaspoon vegetable oil Chicken thighs (my package contained 5 chicken thighs) 1 Parampara Curry Spice Mix 1 package cooked brown rice (Trader Joe’s frozen pre-cooked brown rice microwaves in 3 minutes!) 1 recipe of my Easy Oven-Roasted Vegetables Mango Chutney to serve

How (your directions): Heat oil in skillet over medium heat. Add chicken thighs and cook on one side until brown (about 5 minutes) and then flip and cook until second side is brown (another 5 minutes).

Meanwhile, prepare my Easy Oven-Roasted Vegetables. I used fewer vegetables in my 450˚F preheated toaster oven, and they were ready after 25 minutes.

Add curry spice mix to chicken (this brand requires you to whisk spices into water first). Simmer chicken and curry-water mixture until curry is thickened, about 15-20 minutes.

Prepare brown rice.

Plate brown rice in bowl, top with a chicken thigh and plenty of curry sauce, the roasted vegetables, and a spoonful (or two!) of mango chutney. Enjoy!

Why (the science): Notice that I didn’t add any salt to this meal? The curry mixture has so many spices that add to the flavor of the dish, so that salt is not necessary. According to the FDA, 90% of Americans eat way too much salt. We should not exceed 2300 mg of sodium each day-that’s only 1 teaspoon of salt! While sodium helps maintain fluid balance and is critical for muscle contractions, exceeding our salt intake leads to high blood pressure. The FDA explains it simply:

Sodium attracts water and a high-sodium diet draws water into the bloodstream, which increases the volume of blood and over time can increase your blood pressure. High blood pressure (also known as hypertension) forces the heart to work harder and can damage blood vessels and organs – increasing your risk of heart disease, kidney disease, and stroke.

The takeaway: Flavoring your meals with spices and herbs is a great strategy to cut your sodium intake!

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