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CHRONIC INFLAMMATION AND AGING

Antiinflammatory -Antiaging Recipes

Escabeche de pollo

(Roast chicken with skillet onions and yellow peppers peruvian style)

• 12 Pieces of chicken dressed with salt, cumin and paprika.
• 1/2 cup of water.
• 1 lb. of red onions cut in wedges
• 5 large yellow peppers cut in wedges
• 6 boiled or baked yams or sweetpotatoes
• 1/2 cup of vinegar
• 2 TSP of olive oil
• 1/2 tsp of salt
• 1 head of lettuce
• 6 boiled eggs
• 12 black olives

Preparation:
Pre-heat the oven at 450 F.
Put the pieces of chicken in a baking pan ,ad the water, cover with aluminum foil,put the pan in the oven for 45 minutes. Uncover the aluminum foil and let it cook for 30 minutes more until golden and tender.Remove from oven.
While the chicken is cooking, on a skillet, put the olive oil, let it heat for three minutes and add the onions and salt, cook for 5 minutes, stirr it, add the peppers and vinegar. Cover, reduce to medium heat and let it cook for 10 minutes stirring occasionally, until pepper is soft. Remove from heat.
Rinse an cut the lettuce in small pieces, peel off the yam or sweetpotato skin and cut it in quarters each, peel off the egg and cut it in four wedges each.
To serve: prepare a bed of lettuce, put the chicken, cover with onions and peppers, decorate with pieces of yam or sweetpotatoe, eggs and olives. Enjoy !

Chicken with Onion and Carrots

Ingredients: ( 4 portions)

• 1 Boiled chichen breast
• 3 regular onions
• 3 shreded carrots ( medium holes)
• ½ tsp of turmeric
• Olive oil
• Salt

Preparation:
Cut the boiled chicken breast in small and long pieces.
In a skillet , heat some olive oil, pour the onions and shreded carrots, cook until light brown.
Add turmeric and salt, mix.
Add chicken, coon until chicken is lightly brown.
Serve with brown rice or barley.

Broccoli Souffle

Ingredients: ( 6 portions )

• 1 boiled broccoli ( 5 minutes boiled )
• 1 whole egg
• 1 egg white
• 2 TBS of olive oil
• 1 cup of low fat milk
• ½ cup of rice flour

Preparation:
Heat the oven at 400º F.
Cut the broccoli in very small pieces. Mix the eggs with the milk , the flour and olive oil. Add the broccoli. Pour the mix in a baking pan , cover with aluminum foil.
Put the baking pan in the oven for 30 minutes. Take the aluminum foil and let it cook for 20 minutes more.

Avocado Salad

Ingredients: ( 6 servings)

• 1 ripe avocado
• 1/2 lettuce
• 1 cucumber
• 3 tomatoes
• 2 red peppers
• 2 TBS olive oil
• 1 TBS vinegar
• salt and pepper at taste

Preparation:
Cut the lettuce in small and long pieces, cut the cucumber alongside and then in small pieces, ctu the tomatoes and red peppers in small pieces.
Cut the avocado in wedges, take out the skin and cut the wedges in small and square pieces.
Serve lettuce, cucumber ,tomatoes and peppers, put the avocado on top. Add salt, pepper, vinegar and olive oil.

Chicken Soup

Ingredients: ( 10 portions)

• 1 whole chicken unskinned
• 10 cups of water
• 3 carrots cut in squares
• 1 onion cut in small squares
• 2 celery sticks cut in small squares
• 2 cloves of garlic
• 2 potatoes cut in 8 pieces
• Oregano 1 tsp . Salt
• ½ cup chopped parsley

Preparation:
Boil the chicken in the water for 45 minutes.
Take the chicken out and add all the other ingredients except the parsley. Boil for 45 minutes more. To serve, pour the soup and add some chicken and the parsley.

Spring Rice

Ingredients: ( 8 servings)

• 4 cups of chicken broth
• 2 cups of brown rice
• 2 cups of mix frozen vegetables ( string beans, corn and peas )
• 1 red pepper cut in long wedges.
• 2 TBS of Olive oil
• ½ spoon of curcumin
• salt

Preparation
Put the chicken broth to boil, add the curcumin , salt and brown rice, lower the fire to medium, let it boil for 15 minutes. Add the mix frozen vegetables , lower the fire to low, add the olive oil, close the lid and let it cook for 10 minutes more. Open the lid and add ¼ cup of water if the rice is still a little hard. Add the red peppers. Let boil for 5-10 minutes more. Turn off the stove and wait 15 minutes before serving.