Three-Cup Chicken with King Oyster Mushrooms

6 Servings of Three-Cup Chicken with King Oyster Mushrooms
220 Kcal per serving

5 chopped skinless chicken drumsticks, 450g

5 king oyster mushrooms, 180g

10 cloves garlic

1 red chili pepper

6 basils, 55g

2 Tbsp sesame oil

2 Tbsp rice wine

2 Tbsp soy sauce

1 Tbsp dark muscovado

Skinless chicken drumsticks have high protein content (100g, 27g protein) and minimal long chain saturated fatty acids(LCSFA) content (100g, 2g LCSFA).  In addition, skinless chicken drumsticks have high amounts of beneficial vitamins and minerals, such as vitamin B12, selenium, and phosphorous.  Vitamin B12 can only be obtained from animal products and is essential for healthy nerves, mood, and cardiovascular system.  Selenium is cofactors for glutathione peroxidase, an enzyme that protects us from oxidative damages.  Phosphorous, along with calcium and vitamin D, play important roles in bone health.

King oyster mushrooms are rich in protein (100g, 30g protein), vitamin B complex, and native lovastatin, a cholesterol-lowering compound.  In addition, king oyster mushrooms have high amounts of beta-glucans that can boost immune system to prevent microbial infections.  King oyster mushrooms also contain high amount of antioxidant ergothioneine, which can help us fight against oxidative stress.  The sauce for this dish is full of health benefits as well.  Red chili peppers not only contain vitamins A, C, E, but also has capaicin that can boost metabolism.  The sulfur-containing allicin in garlic has ability to inhibit cholesterol synthesis, and has anti-microbial activities.  Basils provides distinct flavors with ample antioxidants, orientin, vecenin, and zea-xanthin.  Shoyu-polysaccharides and shoyu-flavones from soy sauce can help the growth of gut probiotics and boost immune function.  Sesame oil not only provides unique rich smell of the dish but also offers high contents of vitamin A, E, mono unsaturated fatty acids and plant omega-3 fatty acids that can prevent heart diseases and lowering down blood cholesterols.  This dish is especially great for the cold winter time.

Ginseng Chicken Soup

6 Servings of Ginseng Chicken Soup

155 Kcal per serving

6 skinless chicken legs

2 fresh ginseng roots, 62g

1 sweet onion, 250g

6 dried Jujube Dates, 42g
2 Tbsp rice wine

Chicken soup is very healing for the body and soul.  Recent studies showed that carnosine, a protein found in chicken soup, can in fact help immune system to fight the early stages of flu.  In addition, carnosine can prevent aging, cataracts, and kidney problem.

Jujube dates are sweet and full of flavonoids, such as spinosin and swertish, that help relieve high blood pressure symptom.  A cup of jujube dates tea before bed can actually treat insomnia.  Phenol puerarin in jujube dates can help reduce blood LDL, hence decrease the risk of cardiovascular diseases.

            
Ginseng roots are ancient Chinese herbal medicine for treating chronic illness.  Ginseng roots contain special antioxidants, ginseng saponins and ginsenosides, that can help reducing blood triglycerides and LDL, boosting immune function, and improving memories.  Fresh ginseng roots are sweeter than dried panax ginseng, but still has ginseng’s unique bitterness flavor.   Sweet onions not only balance the bitterness taste of ginseng roots but also provides great health benefits. Quercetin in onions can help reduce inflammation and heal infections.  Low glycemic index onions have chromium that can assist regulating blood sugar thus is a great choice for diabetes.