Chicken Dill Sauté (Rich in Vitamin C!)
Research shows that vitamin C helps reduce levels of Cortisol, the “stress hormone.” Higher and prolonged levels of cortisol are associated with negative effects such as chronic stress and PTSD, impaired cognitive performance, lowered immunity and inflammatory responses in the body, and an overall greater amount of health problems.
When you think of a food item rich in vitamin C, you usually think “orange,” right? Well, one cup of bell peppers provides more than twice the amount of vitamin C found in a typical orange. Bell peppers, whether green, orange, yellow, or red in color, are all the same plant. The coloring of the pepper is related to how ripe the plant is, with red being the most ripe and green the least.
The riper the pepper, the more vitamin C it contains, although each color of bell pepper serves as a great source of vitamin C. However, red peppers are not nearly as good at fighting inflammation as green and yellow peppers. This plant is also very low in fat (less than 1 gram per cup), as well as rich in vitamin E and antioxidants.
For a healthy serving of vitamin C, try this balanced chicken dish for dinner!
- 1 lemon
- 1 lb skinless, boneless chicken breasts halved cut into 1/2 inch chunks
- 3 tsp extra vigin olive oil
- 1 small (4-6 oz) onion thinly sliced
- 2 large yellow or orange peppers sliced
- 1/2 cups water
- 8 oz sugar snap peas strings removed, cut in half
- 1/3 cups fresh dill chopped
- salt and pepper to taste
- From lemon, grate 1 teaspoon peel; set aside. Into pie plate, squeeze 1 tablespoon juice. Add chicken; turn to coat.
- In 12-inch skillet, heat 1 teaspoon oil on medium-high. Add onion, peppers, 2 tablespoons water, and 1/4 teaspoon each salt and freshly ground black pepper. Cook 3 minutes or until softened, stirring. Transfer to large plate.
- In same skillet, heat 1 teaspoon oil on medium-high. Add peas, 2 tablespoons water, and 1/8 teaspoon each salt and black pepper. Cook 2 to 3 minutes or until beginning to brown, stirring occasionally. Add to pepper mixture.
- In same skillet, heat 1 teaspoon oil on medium-high. Add chicken; sprinkle with 1/4 teaspoon salt. Cook 3 minutes or until golden, stirring once. Return vegetables to pan; add remaining 1/4 cup water. Cook 1 minute or until saucy, stirring. Stir in dill, 1/4 teaspoon salt, and reserved peel.
Looking for more brain friendly recipes? Check out our brain health recipes, or schedule a consultation with Dr. Diane® for personal help customizing your diet for your symptoms!