Aww NUTS! More Than a Just a Snack…Great for Colon Health

Here are some simple facts about nuts:
• They are rich in fiber, protein, unsaturated fats, vitamins and minerals.

• The nutrients have anti-inflammatory properties, which include vitamin E and unsaturated fatty acids.

• They contain zinc, which may support the structural integrity of the colon

• They contain magnesium, which may reduce the oxidative damage that contributes to colon cancer.

• The fiber in nuts facilitates bowel movements, which relieves the pressure in the colon.

Great! Let’s break out those nuts!

Pecan Crusted Chicken with Haricot Vert and Fig Sauce

As October rolls around, we start to notice a little crispness in the air, tomatoes and corn are almost gone, and we see more broccoli, kale, green beans, swiss chard and carrots on menus and at the farmer’s market. Taking a note from early fall, here is a simple meal incorporating nuts as something other than a snack and, more importantly, colon friendly. By the way, haricot vert is a fancy French name for green beans (Source: About.com Homecooking).

What You Will Need:

1 cup pecans, toasted, fine chop
1/2 cup bread crumbs
1/4 teaspoon dried thyme
4 boneless, skinless chicken breasts
1/4 cup dijon mustard
1 small package of haricot vert or green beans
1/2 shallot, fine dice
1/2 cup red wine
1 tablespoon honey
1 cinnamon stick
8-10 dried figs, cut in half
1/2 cup light chicken or veg stock

To Prepare:

Preheat oven to 400 degrees. Brush the chicken breasts with dijon mustard. Combine pecans, breadcrumbs, thyme and a little salt and pepper. Coat the chicken with pecan mixture. Place in a nonstick pan or baking sheet and bake for 15-20 minutes (internal temp 160 degrees).

Meanwhile, blanch the haricot vert in salted, boiling water for 3-5 minutes until tender-crisp. Remove and drain well. On medium heat, sweat 1/2 of the shallots in a little olive oil. Add haricot vert toss and season with salt and pepper. Set aside.

For the sauce: on medium heat, sweat the shallot in a little olive oil. Add red wine, figs, cinnamon stick, stock and stir in honey. Season with salt and pepper. Reduce sauce to a syrupy consistency. Remove cinnamon stick. Check seasoning.

To plate: lay each chicken breast on a bed of haricot vert and drizzle with the fig sauce. Serve with a simple salad of mixed greens for a colon friendly meal. Enjoy!

We’d love to hear what YOU have to say! Leave us a comment and interact with us on Facebook, Twitter and YouTube. We look forward to hearing from you soon!

about ButtSeriously

Archives